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  6. Bean raw vs. Sesame

Bean raw vs. Sesame — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and sesame

  • Bean raw has more folate and potassium; however, sesame is higher in copper, iron, calcium, manganese, zinc, magnesium, and phosphorus.
  • Sesame covers your daily copper needs 354% more than bean raw.
  • Sesame contains 5 times less folate than bean raw. Bean raw contains 525µg of folate, while sesame contains 97µg.
  • Bean raw has less saturated fat.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +197.6%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +762.8%
Contains more IronIron +187%
Contains more CopperCopper +357.1%
Contains more ZincZinc +239.9%
Contains more PhosphorusPhosphorus +53%
Contains more ManganeseManganese +114.3%
Contains more SeleniumSelenium +23.3%
~equal in Sodium ~11mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1470%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.2%
Contains more Vitamin EVitamin E +19%
Contains more Vitamin B1Vitamin B1 +10.9%
Contains more Vitamin B2Vitamin B2 +16.5%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B6Vitamin B6 +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Sesame DV% diff.
Copper 0.893mg 4.082mg 354%
Polyunsaturated fat 0.407g 21.773g 142%
Iron 5.07mg 14.55mg 119%
Folate 525µg 97µg 107%
Calcium 113mg 975mg 86%
Fats 1.23g 49.67g 75%
Manganese 1.148mg 2.46mg 57%
Zinc 2.28mg 7.75mg 50%
Monounsaturated fat 0.229g 18.759g 46%
Magnesium 176mg 351mg 42%
Phosphorus 411mg 629mg 31%
Saturated fat 0.235g 6.957g 31%
Potassium 1393mg 468mg 27%
Vitamin B6 0.474mg 0.79mg 24%
Vitamin B3 1.174mg 4.515mg 21%
Fiber 15.5g 11.8g 15%
Vitamin B5 0.785mg 0.05mg 15%
Starch 34.17g 14%
Carbs 62.55g 23.45g 13%
Selenium 27.9µg 34.4µg 12%
Calories 347kcal 573kcal 11%
Protein 21.42g 17.73g 7%
Vitamin C 6.3mg 0mg 7%
Vitamin B1 0.713mg 0.791mg 7%
Choline 66.2mg 25.6mg 7%
Vitamin K 5.6µg 0µg 5%
Vitamin B2 0.212mg 0.247mg 3%
Protein per 100 calories 6.2g 3.1g N/A
Calories per 10 g protein 162kcal 323kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 2.7 5.8 N/A
Net carbs 47.05g 11.65g N/A
Sugar 2.11g 0.3g N/A
Sodium 12mg 11mg 0%
Vitamin E 0.21mg 0.25mg 0%
Tryptophan 0.237mg 0.388mg 0%
Threonine 0.81mg 0.736mg 0%
Isoleucine 0.871mg 0.763mg 0%
Leucine 1.558mg 1.358mg 0%
Lysine 1.356mg 0.569mg 0%
Methionine 0.259mg 0.586mg 0%
Phenylalanine 1.095mg 0.94mg 0%
Valine 0.998mg 0.99mg 0%
Histidine 0.556mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Sesame
Sesame
2
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 ProteinProtein +20.8%
Contains more CarbsCarbs +166.7%
Contains more WaterWater +141.6%
Contains more FatsFats +3938.2%
Contains more OtherOther +28.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -96.6%
Contains more Mono. FatMonounsaturated fat +8091.7%
Contains more Poly. FatPolyunsaturated fat +5249.6%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.