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Sesame vs. Soybean — In-Depth Nutrition Comparison

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Important differences between sesame and soybeans

  • Soybeans have less copper, iron, calcium, manganese, magnesium, zinc, phosphorus, vitamin B1, selenium, and vitamin B6.
  • Sesame's daily need coverage for copper is 408% more.
  • Sesame has 10 times more calcium than soybeans. Sesame has 975mg of calcium, while soybeans have 102mg.

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

Infographic

Sesame vs Soybean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +308.1%
Contains more CalciumCalcium +855.9%
Contains more IronIron +183.1%
Contains more CopperCopper +902.9%
Contains more ZincZinc +573.9%
Contains more PhosphorusPhosphorus +156.7%
Contains more ManganeseManganese +198.5%
Contains more SeleniumSelenium +371.2%
Contains less SodiumSodium -90.9%
~equal in Potassium ~515mg

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
4
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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Contains more Vitamin B1Vitamin B1 +410.3%
Contains more Vitamin B3Vitamin B3 +1031.6%
Contains more Vitamin B6Vitamin B6 +237.6%
Contains more FolateFolate +79.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +258%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Soybean DV% diff.
Copper 4.082mg 0.407mg 408%
Iron 14.55mg 5.14mg 118%
Polyunsaturated fat 21.773g 5.064g 111%
Calcium 975mg 102mg 87%
Manganese 2.46mg 0.824mg 71%
Fats 49.67g 8.97g 63%
Magnesium 351mg 86mg 63%
Zinc 7.75mg 1.15mg 60%
Phosphorus 629mg 245mg 55%
Vitamin B1 0.791mg 0.155mg 53%
Selenium 34.4µg 7.3µg 49%
Vitamin B6 0.79mg 0.234mg 43%
Monounsaturated fat 18.759g 1.981g 42%
Vitamin B3 4.515mg 0.399mg 26%
Saturated fat 6.957g 1.297g 26%
Fiber 11.8g 6g 23%
Calories 573kcal 172kcal 20%
Vitamin K 0µg 19.2µg 16%
Folate 97µg 54µg 11%
Carbs 23.45g 8.36g 5%
Choline 25.6mg 47.5mg 4%
Vitamin B2 0.247mg 0.285mg 3%
Vitamin B5 0.05mg 0.179mg 3%
Vitamin C 0mg 1.7mg 2%
Protein 17.73g 18.21g 1%
Potassium 468mg 515mg 1%
Vitamin E 0.25mg 0.35mg 1%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 323kcal 94kcal N/A
Weight per 100 calories 17g 58g N/A
Unsaturated / Saturated Fat ratio 5.8 5.4 N/A
Net carbs 11.65g 2.36g N/A
Sugar 0.3g 3g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.388mg 0.242mg 0%
Threonine 0.736mg 0.723mg 0%
Isoleucine 0.763mg 0.807mg 0%
Leucine 1.358mg 1.355mg 0%
Lysine 0.569mg 1.108mg 0%
Methionine 0.586mg 0.224mg 0%
Phenylalanine 0.94mg 0.869mg 0%
Valine 0.99mg 0.831mg 0%
Histidine 0.522mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +453.7%
Contains more CarbsCarbs +180.5%
Contains more OtherOther +133.5%
Contains more WaterWater +1233.7%
~equal in Protein ~18.21g

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +846.9%
Contains more Poly. FatPolyunsaturated fat +330%
Contains less Sat. FatSaturated fat -81.4%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.