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Navy bean vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Sesame
Sesame is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.7)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 6.872g)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Sesame
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Navy bean
33
Sesame
Mineral Summary Score
30
Navy bean
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Sesame
Contains more Iron +653.9%
Contains more Calcium +6400%
Contains more Potassium +52.4%
Contains more Magnesium +247.5%
Contains more Copper +1046.6%
Contains more Zinc +770.8%
Contains more Phosphorus +529%
Contains less Sodium -15.4%
Contains more Iron +653.9%
Contains more Calcium +6400%
Contains more Potassium +52.4%
Contains more Magnesium +247.5%
Contains more Copper +1046.6%
Contains more Zinc +770.8%
Contains more Phosphorus +529%
Contains less Sodium -15.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1550%
Contains more Vitamin A +125%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +270.1%
Contains more Vitamin B6 +313.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1550%
Contains more Vitamin A +125%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B2 +14.9%
Contains more Vitamin B3 +270.1%
Contains more Vitamin B6 +313.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
106%
Sesame
Carbohydrates
13%
Navy bean
23%
Sesame
Fats
3%
Navy bean
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Sesame Opinion
Calories 67 573 Sesame
Protein 6.15 17.73 Sesame
Fats 0.7 49.67 Sesame
Vitamin C 18.8 0 Navy bean
Carbs 13.05 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 14.55 Sesame
Calcium 15 975 Sesame
Potassium 307 468 Sesame
Magnesium 101 351 Sesame
Sugars 0.3 Sesame
Fiber 11.8 Sesame
Copper 0.356 4.082 Sesame
Zinc 0.89 7.75 Sesame
Starch
Phosphorus 100 629 Sesame
Sodium 13 11 Sesame
Vitamin A 4 9 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.39 0.791 Sesame
Vitamin B2 0.215 0.247 Sesame
Vitamin B3 1.22 4.515 Sesame
Vitamin B5 0.825 0.05 Navy bean
Vitamin B6 0.191 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat 0 Sesame
Saturated Fat 0.085 6.957 Navy bean
Monounsaturated Fat 0.052 18.759 Sesame
Polyunsaturated fat 0.407 21.773 Sesame
Tryptophan 0.064 0.388 Sesame
Threonine 0.258 0.736 Sesame
Isoleucine 0.273 0.763 Sesame
Leucine 0.442 1.358 Sesame
Lysine 0.35 0.569 Sesame
Methionine 0.064 0.586 Sesame
Phenylalanine 0.31 0.94 Sesame
Valine 0.316 0.99 Sesame
Histidine 0.172 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.