Mung Bean vs. Sesame Seeds
Nutrition comparison of Mung Bean and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and sesame seeds:
- Both sesame seeds and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more niacin and Vitamin B6, however, mung bean contains more pantothenic acid and folate.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) 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 mung bean are high in calories. Sesame seed has 63% more calories than mung bean - sesame seed has 565 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Mung bean has a macronutrient ratio of 27:71:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Sesame Seeds | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 71% | 17% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and sesame seed has 59% less carbohydrates than mung bean - sesame seed has 25.7g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both sesame seeds and mung bean are high in dietary fiber. Mung bean has 16% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Sesame seed has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and mung bean are high in protein. Mung bean has 41% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and mung bean has 95% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has more Vitamin C than sesame seed - mung bean has 4.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Mung bean has more Vitamin A than sesame seed - mung bean has 6ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Mung bean has more Vitamin E than sesame seed - mung bean has 0.51mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Mung bean has more Vitamin K than sesame seed - mung bean has 9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin and Vitamin B6, however, mung bean contains more pantothenic acid and folate. Both mung bean and sesame seeds contain significant amounts of thiamin and riboflavin.
| Mung Bean | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.621 MG | 0.803 MG |
| Riboflavin | 0.233 MG | 0.251 MG |
| Niacin | 2.251 MG | 4.581 MG |
| Pantothenic acid | 1.91 MG | 0.051 MG |
| Vitamin B6 | 0.382 MG | 0.802 MG |
| Folate | 625 UG | 98 UG |
Minerals
calcium
Both sesame seeds and mung bean are high in calcium. Sesame seed has 649% more calcium than mung bean - sesame seed has 989mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both sesame seeds and mung bean are high in iron. Sesame seed has 119% more iron than mung bean - sesame seed has 14.8mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both sesame seeds and mung bean are high in potassium. Mung bean has 162% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.363 G |
| Total | 0.027 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.357 G | 20.654 G |
| Total | 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Mung Bean g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or mung bean contain more calories in 100 grams?Both sesame seeds and mung bean are high in calories. Sesame seed has 60% more calories than mung bean - sesame seed has 565 calories in 100g and mung bean has 347 calories.
Does sesame seeds or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and sesame seed has 60% fewer carbohydrates than mung bean - sesame seed has 25.7g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does sesame seeds or mung bean contain more calcium?
Both sesame seeds and mung bean are high in calcium. Sesame seed has 650% more calcium than mung bean - sesame seed has 989mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does sesame seeds or mung bean contain more iron?
Both sesame seeds and mung bean are high in iron. Sesame seed has 120% more iron than mung bean - sesame seed has 14.8mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does sesame seeds or mung bean contain more potassium?
Both sesame seeds and mung bean are high in potassium. Mung bean has 160% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and mung bean has 1246mg of potassium.