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  6. Sesame vs. Mothbeans

Sesame vs. Mothbeans — In-Depth Nutrition Comparison

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Important differences between sesame and mothbeans

  • Mothbeans has less copper, iron, calcium, manganese, phosphorus, zinc, magnesium, selenium, vitamin B1, and vitamin B6.
  • Sesame's daily need coverage for copper is 435% more.
  • Sesame has 325 times more calcium than mothbeans. Sesame has 975mg of calcium, while mothbeans has 3mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Mothbeans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more MagnesiumMagnesium +237.5%
Contains more CalciumCalcium +32400%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +363.4%
Contains more CopperCopper +2389%
Contains more ZincZinc +1213.6%
Contains more PhosphorusPhosphorus +319.3%
Contains more ManganeseManganese +366.8%
Contains more SeleniumSelenium +1128.6%
~equal in Sodium ~10mg

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.
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%
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 3.3% 0% 0.33% 0% 31% 5.3% 13% 23% 21% 0% 0% 107%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +537.9%
Contains more Vitamin B2Vitamin B2 +973.9%
Contains more Vitamin B3Vitamin B3 +575.9%
Contains more Vitamin B6Vitamin B6 +749.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +682%
Contains more FolateFolate +47.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Mothbeans DV% diff.
Copper 4.082mg 0.164mg 435%
Iron 14.55mg 3.14mg 143%
Polyunsaturated fat 21.773g 0.256g 143%
Calcium 975mg 3mg 97%
Manganese 2.46mg 0.527mg 84%
Fats 49.67g 0.55g 76%
Phosphorus 629mg 150mg 68%
Zinc 7.75mg 0.59mg 65%
Magnesium 351mg 104mg 59%
Selenium 34.4µg 2.8µg 57%
Vitamin B1 0.791mg 0.124mg 56%
Vitamin B6 0.79mg 0.093mg 54%
Fiber 11.8g 47%
Monounsaturated fat 18.759g 0.044g 47%
Saturated fat 6.957g 0.124g 31%
Vitamin B3 4.515mg 0.668mg 24%
Calories 573kcal 117kcal 23%
Protein 17.73g 7.81g 20%
Vitamin B2 0.247mg 0.023mg 17%
Folate 97µg 143µg 12%
Vitamin B5 0.05mg 0.391mg 7%
Potassium 468mg 304mg 5%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin C 0mg 1mg 1%
Carbs 23.45g 20.96g 1%
Protein per 100 calories 3.1g 6.7g N/A
Calories per 10 g protein 323kcal 150kcal N/A
Weight per 100 calories 17g 85g N/A
Unsaturated / Saturated Fat ratio 5.8 2.4 N/A
Net carbs 11.65g 20.96g N/A
Sugar 0.3g N/A
Sodium 11mg 10mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.388mg 0.05mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0.388mg 0%
Leucine 1.358mg 0.525mg 0%
Lysine 0.569mg 0.425mg 0%
Methionine 0.586mg 0.075mg 0%
Phenylalanine 0.94mg 0.35mg 0%
Valine 0.99mg 0.25mg 0%
Histidine 0.522mg 0.263mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +127%
Contains more FatsFats +8930.9%
Contains more CarbsCarbs +11.9%
Contains more OtherOther +207.6%
Contains more WaterWater +1376.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +42534.1%
Contains more Poly. FatPolyunsaturated fat +8405.1%
Contains less Sat. FatSaturated fat -98.2%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.