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Winged bean vs. Sesame — In-Depth Nutrition Comparison

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Important differences between Winged bean and Sesame

  • Winged bean has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Selenium, Zinc, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 300% more.

The food varieties used in the comparison are Winged bean tuber, raw and Seeds, sesame seeds, whole, dried.

Infographic

Winged bean 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.
Contains more Potassium +25.2%
Contains more Calcium +3150%
Contains more Iron +627.5%
Contains more Magnesium +1362.5%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Zinc +457.6%
Contains more Copper +194.5%
Contains more Manganese +362.4%
Contains more Selenium +4814.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +25.2%
Contains more Calcium +3150%
Contains more Iron +627.5%
Contains more Magnesium +1362.5%
Contains more Phosphorus +1297.8%
Contains less Sodium -68.6%
Contains more Zinc +457.6%
Contains more Copper +194.5%
Contains more Manganese +362.4%
Contains more Selenium +4814.3%

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.
:
8
Sesame
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Folate +410.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin B5 +132%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +108.7%
Contains more Vitamin B2 +65.8%
Contains more Vitamin B3 +175.3%
Contains more Vitamin B6 +953.3%
Contains more Folate +410.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +19.8%
Contains more Water +1123.9%
Contains more Protein +52.8%
Contains more Fats +5418.9%
Contains more Other +123%
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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 Carbs +19.8%
Contains more Water +1123.9%
Contains more Protein +52.8%
Contains more Fats +5418.9%
Contains more Other +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +7916.7%
Contains more Polyunsaturated fat +12413.2%
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +7916.7%
Contains more Polyunsaturated fat +12413.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Sesame
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winged bean Sesame Opinion
Net carbs 28.1g 11.65g Winged bean
Protein 11.6g 17.73g Sesame
Fats 0.9g 49.67g Sesame
Carbs 28.1g 23.45g Winged bean
Calories 148kcal 573kcal Sesame
Sugar 0.3g Winged bean
Fiber 11.8g Sesame
Calcium 30mg 975mg Sesame
Iron 2mg 14.55mg Sesame
Magnesium 24mg 351mg Sesame
Phosphorus 45mg 629mg Sesame
Potassium 586mg 468mg Winged bean
Sodium 35mg 11mg Sesame
Zinc 1.39mg 7.75mg Sesame
Copper 1.386mg 4.082mg Sesame
Manganese 0.532mg 2.46mg Sesame
Selenium 0.7µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.379mg 0.791mg Sesame
Vitamin B2 0.149mg 0.247mg Sesame
Vitamin B3 1.64mg 4.515mg Sesame
Vitamin B5 0.116mg 0.05mg Winged bean
Vitamin B6 0.075mg 0.79mg Sesame
Folate 19µg 97µg Sesame
Tryptophan 0.252mg 0.388mg Sesame
Threonine 0.451mg 0.736mg Sesame
Isoleucine 0.425mg 0.763mg Sesame
Leucine 0.64mg 1.358mg Sesame
Lysine 0.592mg 0.569mg Winged bean
Methionine 0.143mg 0.586mg Sesame
Phenylalanine 0.451mg 0.94mg Sesame
Valine 0.599mg 0.99mg Sesame
Histidine 0.241mg 0.522mg Sesame
Saturated Fat 0.222g 6.957g Winged bean
Monounsaturated Fat 0.234g 18.759g Sesame
Polyunsaturated fat 0.174g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Winged bean
50%
Sesame
Minerals Daily Need Coverage Score
75%
Winged bean
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 6.735g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $3.5)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.