Sesame Seeds vs. Green Bean
Nutrition comparison of Sesame Seeds and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and green bean:
- Both green bean and sesame seeds are high in dietary fiber and potassium.
- Green bean has 73% less carbohydrates than sesame seed.
- Green bean is a great source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, green bean contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and green bean has 95% less calories than sesame seed - green bean has 31 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Green Bean | |
|---|---|---|
| Protein | 11% | 20% |
| Carbohydrates | 17% | 76% |
| Fat | 72% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 73% less carbohydrates than sesame seed - green bean has 7g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both green bean and sesame seeds are high in dietary fiber. Sesame seed has 419% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than green bean - green bean has 3.3g 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 827% more protein than green bean - green bean has 1.8g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and green bean has 99% less saturated fat than sesame seed - green bean has 0.05g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has more Vitamin C than sesame seed - green bean has 12.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Green bean has more Vitamin A than sesame seed - green bean has 35ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Green bean has more Vitamin E than sesame seed - green bean has 0.41mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Green bean has more Vitamin K than sesame seed - green bean has 43ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, green bean contains more pantothenic acid.
| Sesame Seeds | Green Bean | |
|---|---|---|
| Thiamin | 0.803 MG | 0.082 MG |
| Riboflavin | 0.251 MG | 0.104 MG |
| Niacin | 4.581 MG | 0.734 MG |
| Pantothenic acid | 0.051 MG | 0.225 MG |
| Vitamin B6 | 0.802 MG | 0.141 MG |
| Folate | 98 UG | 33 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 25 times more calcium than green bean - green bean has 37mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 13 times more iron than green bean - green bean has 1mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both green bean and sesame seeds are high in potassium. Sesame seed has 125% more potassium than green bean - green bean has 211mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Sesame Seeds | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.069 G |
| Total | 0.363 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than green bean per 100 grams.
| Sesame Seeds | Green Bean | |
|---|---|---|
| linoleic acid | 20.654 G | 0.044 G |
| Total | 20.654 G | 0.044 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Green Bean (Beans, snap, green, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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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% |
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| 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 green bean or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and green bean has 100% less calories than sesame seed - green bean has 31 calories in 100g and sesame seed has 565 calories.
Does green bean or sesame seeds have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than sesame seed - green bean has 7g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does green bean or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 25 times more calcium than green bean - green bean has 37mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does green bean or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 13 times more iron than green bean - green bean has 1mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does green bean or sesame seeds contain more potassium?
Both green bean and sesame seeds are high in potassium. Sesame seed has 130% more potassium than green bean - green bean has 211mg of potassium in 100 grams and sesame seed has 475mg of potassium.