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  6. White beans vs. Sesame

White beans vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between white beans and sesame

  • The amount of copper, iron, calcium, manganese, phosphorus, magnesium, selenium, zinc, vitamin B1, and vitamin B6 in sesame is higher than in white beans.
  • Sesame covers your daily need for copper, 422% more than white beans.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

White beans vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Sesame
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +19.9%
Contains less SodiumSodium -45.5%
Contains more MagnesiumMagnesium +457.1%
Contains more CalciumCalcium +983.3%
Contains more IronIron +293.2%
Contains more CopperCopper +1322.3%
Contains more ZincZinc +461.6%
Contains more PhosphorusPhosphorus +456.6%
Contains more ManganeseManganese +286.8%
Contains more SeleniumSelenium +2546.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Sesame
Sesame
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin EVitamin E +276%
Contains more Vitamin B5Vitamin B5 +358%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +37.1%
Contains more Vitamin B1Vitamin B1 +570.3%
Contains more Vitamin B2Vitamin B2 +437%
Contains more Vitamin B3Vitamin B3 +3125%
Contains more Vitamin B6Vitamin B6 +749.5%
Contains more FolateFolate +19.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Sesame DV% diff.
Copper 0.287mg 4.082mg 422%
Polyunsaturated fat 0.152g 21.773g 144%
Iron 3.7mg 14.55mg 136%
Calcium 90mg 975mg 89%
Manganese 0.636mg 2.46mg 79%
Fats 0.35g 49.67g 76%
Phosphorus 113mg 629mg 74%
Magnesium 63mg 351mg 69%
Selenium 1.3µg 34.4µg 60%
Zinc 1.38mg 7.75mg 58%
Vitamin B1 0.118mg 0.791mg 56%
Vitamin B6 0.093mg 0.79mg 54%
Monounsaturated fat 0.031g 18.759g 47%
Saturated fat 0.091g 6.957g 31%
Vitamin B3 0.14mg 4.515mg 27%
Fiber 6.3g 11.8g 22%
Calories 139kcal 573kcal 22%
Protein 9.73g 17.73g 16%
Vitamin B2 0.046mg 0.247mg 15%
Vitamin E 0.94mg 0.25mg 5%
Vitamin B5 0.229mg 0.05mg 4%
Folate 81µg 97µg 4%
Potassium 561mg 468mg 3%
Vitamin K 3.5µg 0µg 3%
Choline 35.1mg 25.6mg 2%
Carbs 25.09g 23.45g 1%
Net carbs 18.79g 11.65g N/A
Sugar 0.34g 0.3g N/A
Sodium 6mg 11mg 0%
Tryptophan 0.115mg 0.388mg 0%
Threonine 0.409mg 0.736mg 0%
Isoleucine 0.429mg 0.763mg 0%
Leucine 0.776mg 1.358mg 0%
Lysine 0.668mg 0.569mg 0%
Methionine 0.146mg 0.586mg 0%
Phenylalanine 0.526mg 0.94mg 0%
Valine 0.509mg 0.99mg 0%
Histidine 0.271mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1245%
Contains more ProteinProtein +82.2%
Contains more FatsFats +14091.4%
Contains more OtherOther +154.9%
~equal in Carbs ~23.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +60412.9%
Contains more Poly. FatPolyunsaturated fat +14224.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.