Side-by-Side Comparison

Black Beans (Cooked) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-77%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 573 kcal, 441 kcal less).

Higher Protein

+100%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 8.9 g in Black Beans (Cooked) (+8.9 g, +100%).

Higher Dietary Fiber

+36%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 8.7 g in Black Beans (Cooked) (+3.1 g, +36%).

Higher Potassium

+32%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 468 mg vs 355 mg in Black Beans (Cooked) (+113 mg, +32%).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Black Beans (Cooked)

132 kcal7% DV

Sesame Seeds (Whole)

573 kcal29% DV

Sesame Seeds (Whole) provides 573 kcal vs 132 kcal in Black Beans (Cooked) (+441 kcal, +334%).

ProteinSesame Seeds (Whole) higher

Black Beans (Cooked)

8.9 g18% DV

Sesame Seeds (Whole)

17.7 g35% DV

Sesame Seeds (Whole) provides 17.7 g vs 8.9 g in Black Beans (Cooked) (+8.9 g, +100%).

CarbohydratesSimilar

Black Beans (Cooked)

23.7 g9% DV

Sesame Seeds (Whole)

23.5 g9% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of carbohydrates (23.7 g).

Dietary FiberSesame Seeds (Whole) higher

Black Beans (Cooked)

8.7 g31% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 8.7 g in Black Beans (Cooked) (+3.1 g, +36%).

Total FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.54 g1% DV

Sesame Seeds (Whole)

49.7 g64% DV

Sesame Seeds (Whole) provides 49.7 g vs 0.54 g in Black Beans (Cooked) (+49.1 g, +9098%).

Total SugarsSimilar

Black Beans (Cooked)

0.32 g1% DV

Sesame Seeds (Whole)

0.30 g1% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of total sugars (0.32 g).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin ESesame Seeds (Whole) higher

Black Beans (Cooked)

0.15 mg1% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.15 mg in Black Beans (Cooked) (+0.10 mg, +67%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Sesame Seeds (Whole)

0 µg

Black Beans (Cooked) has higher vitamin k (2.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Sesame Seeds (Whole)

97 µg24% DV

Black Beans (Cooked) provides 149 µg vs 97 µg in Sesame Seeds (Whole) (+52 µg, +54%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.24 mg20% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.24 mg in Black Beans (Cooked) (+0.55 mg, +224%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.06 mg5% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.06 mg in Black Beans (Cooked) (+0.19 mg, +319%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.51 mg3% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.51 mg in Black Beans (Cooked) (+4.0 mg, +794%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Black Beans (Cooked) provides 0.24 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.19 mg, +384%).

Vitamin B6Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.07 mg4% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.07 mg in Black Beans (Cooked) (+0.72 mg, +1045%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Black Beans (Cooked)

1.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 1.0 mg in Black Beans (Cooked) (+10.0 mg, +1000%).

PotassiumSesame Seeds (Whole) higher

Black Beans (Cooked)

355 mg8% DV

Sesame Seeds (Whole)

468 mg10% DV

Sesame Seeds (Whole) provides 468 mg vs 355 mg in Black Beans (Cooked) (+113 mg, +32%).

CalciumSesame Seeds (Whole) higher

Black Beans (Cooked)

27.0 mg2% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 27.0 mg in Black Beans (Cooked) (+948 mg, +3511%).

IronSesame Seeds (Whole) higher

Black Beans (Cooked)

2.1 mg12% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 2.1 mg in Black Beans (Cooked) (+12.5 mg, +593%).

MagnesiumSesame Seeds (Whole) higher

Black Beans (Cooked)

60.0 mg14% DV

Sesame Seeds (Whole)

351 mg84% DV

Sesame Seeds (Whole) provides 351 mg vs 60.0 mg in Black Beans (Cooked) (+291 mg, +485%).

PhosphorusSesame Seeds (Whole) higher

Black Beans (Cooked)

140 mg11% DV

Sesame Seeds (Whole)

629 mg50% DV

Sesame Seeds (Whole) provides 629 mg vs 140 mg in Black Beans (Cooked) (+489 mg, +349%).

ZincSesame Seeds (Whole) higher

Black Beans (Cooked)

1.1 mg10% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Sesame Seeds (Whole) provides 7.8 mg vs 1.1 mg in Black Beans (Cooked) (+6.6 mg, +592%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.09 g

Sesame Seeds (Whole)

7.0 g35% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.09 g in Black Beans (Cooked) (+6.9 g, +7633%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Sesame Seeds (Whole)

52 kcal3% DV

Black Beans (Cooked) provides 227 kcal vs 52 kcal in Sesame Seeds (Whole) (+175 kcal, +340%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Sesame Seeds (Whole)

1.6 g3% DV

Black Beans (Cooked) provides 15.2 g vs 1.6 g in Sesame Seeds (Whole) (+13.6 g, +855%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Sesame Seeds (Whole)

2.1 g1% DV

Black Beans (Cooked) provides 40.8 g vs 2.1 g in Sesame Seeds (Whole) (+38.7 g, +1832%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Sesame Seeds (Whole)

1.1 g4% DV

Black Beans (Cooked) provides 15.0 g vs 1.1 g in Sesame Seeds (Whole) (+13.9 g, +1309%).

Total FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.93 g1% DV

Sesame Seeds (Whole)

4.5 g6% DV

Sesame Seeds (Whole) provides 4.5 g vs 0.93 g in Black Beans (Cooked) (+3.5 g, +381%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Sesame Seeds (Whole)

0.03 g

Black Beans (Cooked) provides 0.55 g vs 0.03 g in Sesame Seeds (Whole) (+0.52 g, +1939%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Sesame Seeds (Whole)

0.02 mg

Black Beans (Cooked) provides 0.26 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.24 mg, +1047%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Sesame Seeds (Whole)

0 µg

Black Beans (Cooked) has higher vitamin k (4.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Black Beans (Cooked) provides 256 µg vs 8.7 µg in Sesame Seeds (Whole) (+248 µg, +2836%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Black Beans (Cooked) provides 0.42 mg vs 0.07 mg in Sesame Seeds (Whole) (+0.35 mg, +490%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Black Beans (Cooked) provides 0.87 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.46 mg, +114%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Sesame Seeds (Whole)

0.00 mg

Black Beans (Cooked) provides 0.42 mg vs 0.00 mg in Sesame Seeds (Whole) (+0.41 mg, +9150%).

Vitamin B6Similar

Black Beans (Cooked)

0.12 mg7% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBlack Beans (Cooked) higher

Black Beans (Cooked)

1.7 mg

Sesame Seeds (Whole)

0.99 mg

Black Beans (Cooked) provides 1.7 mg vs 0.99 mg in Sesame Seeds (Whole) (+0.73 mg, +74%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Black Beans (Cooked) provides 611 mg vs 42.1 mg in Sesame Seeds (Whole) (+568 mg, +1350%).

CalciumSesame Seeds (Whole) higher

Black Beans (Cooked)

46.4 mg4% DV

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 46.4 mg in Black Beans (Cooked) (+41.3 mg, +89%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Black Beans (Cooked) provides 3.6 mg vs 1.3 mg in Sesame Seeds (Whole) (+2.3 mg, +176%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Black Beans (Cooked) provides 103 mg vs 31.6 mg in Sesame Seeds (Whole) (+71.6 mg, +227%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Black Beans (Cooked) provides 241 mg vs 56.6 mg in Sesame Seeds (Whole) (+184 mg, +325%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Black Beans (Cooked) provides 1.9 mg vs 0.70 mg in Sesame Seeds (Whole) (+1.2 mg, +176%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.15 g1% DV

Sesame Seeds (Whole)

0.63 g3% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.15 g in Black Beans (Cooked) (+0.47 g, +305%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Sesame Seeds (Whole)

3.0 g6% DV

Black Beans (Cooked) provides 6.7 g vs 3.0 g in Sesame Seeds (Whole) (+3.7 g, +123%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Sesame Seeds (Whole)

4.0 g1% DV

Black Beans (Cooked) provides 18.0 g vs 4.0 g in Sesame Seeds (Whole) (+14.0 g, +352%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Sesame Seeds (Whole)

2.0 g7% DV

Black Beans (Cooked) provides 6.6 g vs 2.0 g in Sesame Seeds (Whole) (+4.6 g, +230%).

Total FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.41 g1% DV

Sesame Seeds (Whole)

8.4 g11% DV

Sesame Seeds (Whole) provides 8.4 g vs 0.41 g in Black Beans (Cooked) (+8.0 g, +1957%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.24 g

Sesame Seeds (Whole)

0.05 g

Black Beans (Cooked) provides 0.24 g vs 0.05 g in Sesame Seeds (Whole) (+0.19 g, +377%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Sesame Seeds (Whole)

0.04 mg

Black Beans (Cooked) provides slightly more vitamin e (0.11 mg vs 0.04 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Sesame Seeds (Whole)

0 µg

Black Beans (Cooked) has higher vitamin k (2.1 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Sesame Seeds (Whole)

16 µg4% DV

Black Beans (Cooked) provides 113 µg vs 16 µg in Sesame Seeds (Whole) (+97 µg, +587%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.38 mg2% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.38 mg in Black Beans (Cooked) (+0.38 mg, +100%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.18 mg4% DV

Sesame Seeds (Whole)

0.01 mg

Black Beans (Cooked) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.05 mg3% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Black Beans (Cooked)

0.76 mg

Sesame Seeds (Whole)

1.9 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.76 mg in Black Beans (Cooked) (+1.1 mg, +146%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Black Beans (Cooked) provides 270 mg vs 79.6 mg in Sesame Seeds (Whole) (+190 mg, +239%).

CalciumSesame Seeds (Whole) higher

Black Beans (Cooked)

20.5 mg2% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 20.5 mg in Black Beans (Cooked) (+145 mg, +708%).

IronSesame Seeds (Whole) higher

Black Beans (Cooked)

1.6 mg9% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 1.6 mg in Black Beans (Cooked) (+0.88 mg, +55%).

MagnesiumSesame Seeds (Whole) higher

Black Beans (Cooked)

45.6 mg11% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Sesame Seeds (Whole) provides 59.7 mg vs 45.6 mg in Black Beans (Cooked) (+14.1 mg, +31%).

PhosphorusSimilar

Black Beans (Cooked)

106 mg9% DV

Sesame Seeds (Whole)

107 mg9% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of phosphorus (106 mg).

ZincSesame Seeds (Whole) higher

Black Beans (Cooked)

0.85 mg8% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.85 mg in Black Beans (Cooked) (+0.47 mg, +55%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.07 g

Sesame Seeds (Whole)

1.2 g6% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.07 g in Black Beans (Cooked) (+1.1 g, +1630%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Sesame Seeds (Whole)

9.2 g18% DV

Black Beans (Cooked) provides 20.1 g vs 9.2 g in Sesame Seeds (Whole) (+10.9 g, +118%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Sesame Seeds (Whole)

12.2 g4% DV

Black Beans (Cooked) provides 53.8 g vs 12.2 g in Sesame Seeds (Whole) (+41.6 g, +341%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Sesame Seeds (Whole)

6.1 g22% DV

Black Beans (Cooked) provides 19.7 g vs 6.1 g in Sesame Seeds (Whole) (+13.6 g, +222%).

Total FatSesame Seeds (Whole) higher

Black Beans (Cooked)

1.2 g2% DV

Sesame Seeds (Whole)

25.8 g33% DV

Sesame Seeds (Whole) provides 25.8 g vs 1.2 g in Black Beans (Cooked) (+24.6 g, +2007%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.73 g1% DV

Sesame Seeds (Whole)

0.16 g

Black Beans (Cooked) provides 0.73 g vs 0.16 g in Sesame Seeds (Whole) (+0.57 g, +366%).

Vitamins12 nutrients

Vitamin CSimilar

Black Beans (Cooked)

0 mg

Sesame Seeds (Whole)

0 mg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Black Beans (Cooked) provides 0.34 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.21 mg, +162%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Sesame Seeds (Whole)

0 µg

Black Beans (Cooked) has higher vitamin k (6.4 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Sesame Seeds (Whole)

50 µg13% DV

Black Beans (Cooked) provides 338 µg vs 50 µg in Sesame Seeds (Whole) (+288 µg, +571%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Black Beans (Cooked) provides 0.55 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.14 mg, +35%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Black Beans (Cooked)

1.1 mg7% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Sesame Seeds (Whole) provides 2.3 mg vs 1.1 mg in Black Beans (Cooked) (+1.2 mg, +105%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Black Beans (Cooked) provides 0.55 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.52 mg, +2013%).

Vitamin B6Sesame Seeds (Whole) higher

Black Beans (Cooked)

0.16 mg9% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.16 mg in Black Beans (Cooked) (+0.25 mg, +162%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sesame Seeds (Whole)

0 µg

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Black Beans (Cooked)

2.3 mg

Sesame Seeds (Whole)

5.7 mg

Sesame Seeds (Whole) provides 5.7 mg vs 2.3 mg in Black Beans (Cooked) (+3.5 mg, +152%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Sesame Seeds (Whole)

243 mg5% DV

Black Beans (Cooked) provides 806 mg vs 243 mg in Sesame Seeds (Whole) (+562 mg, +231%).

CalciumSesame Seeds (Whole) higher

Black Beans (Cooked)

61.3 mg5% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 61.3 mg in Black Beans (Cooked) (+446 mg, +727%).

IronSesame Seeds (Whole) higher

Black Beans (Cooked)

4.8 mg26% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 4.8 mg in Black Beans (Cooked) (+2.8 mg, +59%).

MagnesiumSesame Seeds (Whole) higher

Black Beans (Cooked)

136 mg32% DV

Sesame Seeds (Whole)

183 mg43% DV

Sesame Seeds (Whole) provides 183 mg vs 136 mg in Black Beans (Cooked) (+46.3 mg, +34%).

PhosphorusSimilar

Black Beans (Cooked)

318 mg25% DV

Sesame Seeds (Whole)

327 mg26% DV

Both Black Beans (Cooked) and Sesame Seeds (Whole) provide similar amounts of phosphorus (318 mg).

ZincSesame Seeds (Whole) higher

Black Beans (Cooked)

2.5 mg23% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Sesame Seeds (Whole) provides 4.0 mg vs 2.5 mg in Black Beans (Cooked) (+1.5 mg, +59%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Black Beans (Cooked)

0.20 g1% DV

Sesame Seeds (Whole)

3.6 g18% DV

Sesame Seeds (Whole) provides 3.6 g vs 0.20 g in Black Beans (Cooked) (+3.4 g, +1672%).

Black Beans (Cooked) vs Sesame Seeds (Whole)

Black Beans (Cooked)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary