White Beans vs. Sesame Seeds

Q: Does sesame seeds or white beans have more calories?

Both sesame seeds and white beans are high in calories . Sesame seed has 396% more calories than white bean - sesame seed has 565 calories per 100 grams and white bean has 114 calories. For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. White beans has a macronutrient ratio of 25:73:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does sesame seeds or white beans contain more protein?

Sesame seed is an excellent source of protein and it has 134% more protein than white bean - sesame seed has 17g of protein per 100 grams and white bean has 7.3g of protein.

Nutrition comparison of White 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 white beans versus sesame seeds (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in white beans and sesame seeds:

Both sesame seeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, white bean contains more pantothenic acid.
Sesame seed is an excellent source of protein.

Detailed nutritional comparison of white beans and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

White Beans src

Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and white beans are high in calories. Sesame seed has 396% more calories than white bean - sesame seed has 565 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. White beans has a macronutrient ratio of 25:73:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	White Beans	Sesame Seeds
Protein	25%	11%
Carbohydrates	73%	17%
Fat	2%	72%
Alcohol	~	~

carbohydrates

Sesame seeds and white beans contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both sesame seeds and white beans are high in dietary fiber. Sesame seed has 192% more dietary fiber than white bean - sesame seed has 14g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White beans and sesame seeds contain similar amounts of sugar - white bean has 0.29g 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 134% more protein than white bean - sesame seed has 17g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and white bean has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin A

Sesame seeds and white beans contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and white bean does not contain significant amounts.

Vitamin E

White bean has more Vitamin E than sesame seed - white bean has 0.79mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

White beans and sesame seeds contain similar amounts of Vitamin K - white bean has 2.9ug 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, white bean contains more pantothenic acid. Both white beans and sesame seeds contain significant amounts of folate.

	White Beans	Sesame Seeds
Thiamin	0.096 MG	0.803 MG
Riboflavin	0.037 MG	0.251 MG
Niacin	0.113 MG	4.581 MG
Pantothenic acid	0.185 MG	0.051 MG
Vitamin B6	0.075 MG	0.802 MG
Folate	65 UG	98 UG

Minerals

calcium

Both sesame seeds and white beans are high in calcium. Sesame seed has 12 times more calcium than white bean - sesame seed has 989mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both sesame seeds and white beans are high in iron. Sesame seed has 394% more iron than white bean - sesame seed has 14.8mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both sesame seeds and white beans are high in potassium. Sesame seed has a little more potassium (5%) than white bean by weight - sesame seed has 475mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than white bean per 100 grams.

	White Beans	Sesame Seeds
alpha linoleic acid	0.056 G	0.363 G
Total	0.056 G	0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than white bean per 100 grams.

	White Beans	Sesame Seeds
linoleic acid	0.067 G	20.654 G
Total	0.067 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: White Beans (Beans, white, mature seeds, canned) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

White Beans g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
White Beans	cup
Sesame Seeds	oz

FAQ

Does sesame seeds or white beans contain more calories in 100 grams?
Both sesame seeds and white beans are high in calories. Sesame seed has 400% more calories than white bean - sesame seed has 565 calories in 100g and white bean has 114 calories.

Does sesame seeds or white beans have more carbohydrates?
By weight, sesame seeds and white beans contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does sesame seeds or white beans contain more calcium?
Both sesame seeds and white beans are high in calcium. Sesame seed has 12 times more calcium than white bean - sesame seed has 989mg of calcium in 100 grams and white bean has 73mg of calcium.

Does sesame seeds or white beans contain more iron?
Both sesame seeds and white beans are high in iron. Sesame seed has 390% more iron than white bean - sesame seed has 14.8mg of iron in 100 grams and white bean has 3mg of iron.

Does sesame seeds or white beans contain more potassium?
Both sesame seeds and white beans are high in potassium. Sesame seed has a little more potassium ( 10%) than white bean by weight - sesame seed has 475mg of potassium in 100 grams and white bean has 454mg of potassium.

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