Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yardlong beans
  5. Compare
  6. Yardlong beans vs. Sesame

Yardlong beans vs. Sesame — In-Depth Nutrition Comparison

Compare

Summary of differences between yardlong beans and sesame

  • The amount of copper, iron, manganese, calcium, phosphorus, magnesium, zinc, selenium, vitamin B6, and vitamin B1 in sesame is higher than in yardlong beans.
  • Sesame covers your daily need for copper, 448% more than yardlong beans.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Sesame
Sesame
9
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 less SodiumSodium -63.6%
Contains more MagnesiumMagnesium +735.7%
Contains more CalciumCalcium +2115.9%
Contains more PotassiumPotassium +61.4%
Contains more IronIron +1384.7%
Contains more CopperCopper +8585.1%
Contains more ZincZinc +2052.8%
Contains more PhosphorusPhosphorus +1003.5%
Contains more ManganeseManganese +1123.9%
Contains more SeleniumSelenium +2193.3%

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.
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Sesame
Sesame
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +830.6%
Contains more Vitamin B2Vitamin B2 +149.5%
Contains more Vitamin B3Vitamin B3 +616.7%
Contains more Vitamin B6Vitamin B6 +3191.7%
Contains more FolateFolate +115.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Sesame DV% diff.
Copper 0.047mg 4.082mg 448%
Iron 0.98mg 14.55mg 170%
Polyunsaturated fat 0.042g 21.773g 145%
Manganese 0.201mg 2.46mg 98%
Calcium 44mg 975mg 93%
Phosphorus 57mg 629mg 82%
Fats 0.1g 49.67g 76%
Magnesium 42mg 351mg 74%
Zinc 0.36mg 7.75mg 67%
Selenium 1.5µg 34.4µg 60%
Vitamin B6 0.024mg 0.79mg 59%
Vitamin B1 0.085mg 0.791mg 59%
Monounsaturated fat 0.009g 18.759g 47%
Fiber 11.8g 47%
Saturated fat 0.026g 6.957g 32%
Protein 2.53g 17.73g 30%
Calories 47kcal 573kcal 26%
Vitamin B3 0.63mg 4.515mg 24%
Vitamin C 16.2mg 0mg 18%
Folate 45µg 97µg 13%
Vitamin B2 0.099mg 0.247mg 11%
Choline 25.6mg 5%
Carbs 9.18g 23.45g 5%
Potassium 290mg 468mg 5%
Vitamin A 23µg 0µg 3%
Vitamin E 0.25mg 2%
Net carbs 9.18g 11.65g N/A
Sugar 0.3g N/A
Sodium 4mg 11mg 0%
Vitamin B5 0.051mg 0.05mg 0%
Tryptophan 0.029mg 0.388mg 0%
Threonine 0.094mg 0.736mg 0%
Isoleucine 0.135mg 0.763mg 0%
Leucine 0.18mg 1.358mg 0%
Lysine 0.166mg 0.569mg 0%
Methionine 0.036mg 0.586mg 0%
Phenylalanine 0.139mg 0.94mg 0%
Valine 0.146mg 0.99mg 0%
Histidine 0.082mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Sesame
Sesame
4
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 +1765%
Contains more ProteinProtein +600.8%
Contains more FatsFats +49570%
Contains more CarbsCarbs +155.4%
Contains more OtherOther +519.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -99.6%
Contains more Mono. FatMonounsaturated fat +208333.3%
Contains more Poly. FatPolyunsaturated fat +51740.5%

People also compare

Yardlong beans
Yardlong beans vs Corn raw
Corn raw
Yardlong beans
Yardlong beans vs Green bean raw
Green bean raw
Yardlong beans
Yardlong beans vs Beetroot
Beetroot
Sesame
Sesame vs Chia seeds
Chia seeds
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seeds
Sunflower seeds

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.