Black Beans vs. Sesame Seeds
Nutrition comparison of Black Beans and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and sesame seeds:
- Both sesame seeds and black beans are high in dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, black bean contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and black bean has 84% less calories than sesame seed - sesame seed has 565 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Sesame Seeds | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 71% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 36% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both sesame seeds and black beans are high in dietary fiber. Sesame seed has 103% more dietary fiber than black bean - sesame seed has 14g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black beans and sesame seeds contain similar amounts of sugar - black bean has 0.23g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 181% more protein than black bean - sesame seed has 17g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and black bean has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than sesame seed - black bean has 2.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Black beans and sesame seeds contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than sesame seed - black bean has 0.62mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Black beans and sesame seeds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, black bean contains more pantothenic acid. Both black beans and sesame seeds contain significant amounts of folate.
| Black Beans | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.803 MG |
| Riboflavin | 0.12 MG | 0.251 MG |
| Niacin | 0.62 MG | 4.581 MG |
| Pantothenic acid | 0.184 MG | 0.051 MG |
| Vitamin B6 | 0.055 MG | 0.802 MG |
| Folate | 61 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 27 times more calcium than black bean - sesame seed has 989mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 677% more iron than black bean - sesame seed has 14.8mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both sesame seeds and black beans are high in potassium. Sesame seed has 54% more potassium than black bean - sesame seed has 475mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.363 G |
| Total | 0.057 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than black bean per 100 grams.
| Black Beans | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.068 G | 20.654 G |
| Total | 0.068 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Black Beans g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or black beans contain more calories in 100 grams?Sesame seed is high in calories and black bean has 80% less calories than sesame seed - sesame seed has 565 calories in 100g and black bean has 91 calories.
Does sesame seeds or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does sesame seeds or black beans contain more calcium?
Sesame seed is a rich source of calcium and it has 27 times more calcium than black bean - sesame seed has 989mg of calcium in 100 grams and black bean has 35mg of calcium.
Does sesame seeds or black beans contain more iron?
Sesame seed is an abundant source of iron and it has 680% more iron than black bean - sesame seed has 14.8mg of iron in 100 grams and black bean has 1.9mg of iron.
Does sesame seeds or black beans contain more potassium?
Both sesame seeds and black beans are high in potassium. Sesame seed has 50% more potassium than black bean - sesame seed has 475mg of potassium in 100 grams and black bean has 308mg of potassium.