Kidney Beans vs. Sesame Seeds
Nutrition comparison of Kidney 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
kidney beans
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and sesame seeds:
- Both sesame seeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sesame seed is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and kidney beans are high in calories. Sesame seed has 367% more calories than kidney bean - sesame seed has 565 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Sesame Seeds | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 67% | 17% |
| Fat | 7% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and kidney beans contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both sesame seeds and kidney beans are high in dietary fiber. Sesame seed has 133% more dietary fiber than kidney bean - sesame seed has 14g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both sesame seeds and kidney beans are high in protein. Sesame seed has 109% more protein than kidney bean - sesame seed has 17g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and kidney bean has 95% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and sesame seeds contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and kidney beans contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and sesame seeds contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than sesame seed - kidney bean has 5.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.803 MG |
| Riboflavin | 0.015 MG | 0.251 MG |
| Niacin | 0.417 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.113 MG | 0.802 MG |
| Folate | 23 UG | 98 UG |
Minerals
calcium
Both sesame seeds and kidney beans are high in calcium. Sesame seed has 16 times more calcium than kidney bean - sesame seed has 989mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 884% more iron than kidney bean - sesame seed has 14.8mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both sesame seeds and kidney beans are high in potassium. Sesame seed has 90% more potassium than kidney bean - sesame seed has 475mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.363 G |
| Total | 0.132 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 20.654 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Kidney Beans g
()
|
Daily Values (%) |
Sesame Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or kidney beans contain more calories in 100 grams?Both sesame seeds and kidney beans are high in calories. Sesame seed has 370% more calories than kidney bean - sesame seed has 565 calories in 100g and kidney bean has 121 calories.
Does sesame seeds or kidney beans have more carbohydrates?
By weight, sesame seeds and kidney beans contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does sesame seeds or kidney beans contain more calcium?
Both sesame seeds and kidney beans are high in calcium. Sesame seed has 16 times more calcium than kidney bean - sesame seed has 989mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does sesame seeds or kidney beans contain more iron?
Sesame seed is an abundant source of iron and it has 880% more iron than kidney bean - sesame seed has 14.8mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does sesame seeds or kidney beans contain more potassium?
Both sesame seeds and kidney beans are high in potassium. Sesame seed has 90% more potassium than kidney bean - sesame seed has 475mg of potassium in 100 grams and kidney bean has 250mg of potassium.