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  6. Sesame vs. Navy beans

Sesame vs. Navy beans — In-Depth Nutrition Comparison

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Differences between Sesame and Navy beans

  • Navy beans contains less Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B6, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 430% higher.
  • Navy beans contains 14 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Navy beans contains 69mg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Beans, navy, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Navy beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Navy beans
Navy beans
Contains more Calcium +1313%
Contains more Iron +516.5%
Contains more Magnesium +562.3%
Contains more Phosphorus +336.8%
Contains more Potassium +20.3%
Contains more Zinc +652.4%
Contains more Copper +1843.8%
Contains more Manganese +366.8%
Contains more Selenium +1086.2%
Contains less Sodium -100%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Contains more Calcium +1313%
Contains more Iron +516.5%
Contains more Magnesium +562.3%
Contains more Phosphorus +336.8%
Contains more Potassium +20.3%
Contains more Zinc +652.4%
Contains more Copper +1843.8%
Contains more Manganese +366.8%
Contains more Selenium +1086.2%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
:
4
Navy beans
Navy beans
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +233.8%
Contains more Vitamin B2 +274.2%
Contains more Vitamin B3 +595.7%
Contains more Vitamin B6 +472.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +432%
Contains more Folate +44.3%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Navy beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +233.8%
Contains more Vitamin B2 +274.2%
Contains more Vitamin B3 +595.7%
Contains more Vitamin B6 +472.5%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +432%
Contains more Folate +44.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Navy beans
Navy beans
Contains more Protein +115.4%
Contains more Fats +7911.3%
Contains more Other +245.7%
Contains more Carbs +11.1%
Contains more Water +1260.6%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Navy beans
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more Protein +115.4%
Contains more Fats +7911.3%
Contains more Other +245.7%
Contains more Carbs +11.1%
Contains more Water +1260.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Navy beans
Navy beans
Contains more Monounsaturated Fat +13110.6%
Contains more Polyunsaturated fat +4343.5%
Contains less Saturated Fat -98.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Navy beans
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
Contains more Monounsaturated Fat +13110.6%
Contains more Polyunsaturated fat +4343.5%
Contains less Saturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Navy beans
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Navy beans Opinion
Net carbs 11.65g 15.55g Navy beans
Protein 17.73g 8.23g Sesame
Fats 49.67g 0.62g Sesame
Carbs 23.45g 26.05g Navy beans
Calories 573kcal 140kcal Sesame
Starch 15.4g Navy beans
Sugar 0.3g 0.37g Sesame
Fiber 11.8g 10.5g Sesame
Calcium 975mg 69mg Sesame
Iron 14.55mg 2.36mg Sesame
Magnesium 351mg 53mg Sesame
Phosphorus 629mg 144mg Sesame
Potassium 468mg 389mg Sesame
Sodium 11mg 0mg Navy beans
Zinc 7.75mg 1.03mg Sesame
Copper 4.082mg 0.21mg Sesame
Manganese 2.46mg 0.527mg Sesame
Selenium 34.4µg 2.9µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.01mg Sesame
Vitamin C 0mg 0.9mg Navy beans
Vitamin B1 0.791mg 0.237mg Sesame
Vitamin B2 0.247mg 0.066mg Sesame
Vitamin B3 4.515mg 0.649mg Sesame
Vitamin B5 0.05mg 0.266mg Navy beans
Vitamin B6 0.79mg 0.138mg Sesame
Folate 97µg 140µg Navy beans
Vitamin K 0µg 0.6µg Navy beans
Tryptophan 0.388mg 0.1mg Sesame
Threonine 0.736mg 0.289mg Sesame
Isoleucine 0.763mg 0.387mg Sesame
Leucine 1.358mg 0.7mg Sesame
Lysine 0.569mg 0.52mg Sesame
Methionine 0.586mg 0.111mg Sesame
Phenylalanine 0.94mg 0.471mg Sesame
Valine 0.99mg 0.504mg Sesame
Histidine 0.522mg 0.206mg Sesame
Saturated Fat 6.957g 0.098g Navy beans
Monounsaturated Fat 18.759g 0.142g Sesame
Polyunsaturated fat 21.773g 0.49g Sesame
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Navy beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
20%
Navy beans
Minerals Daily Need Coverage Score
348%
Sesame
43%
Navy beans

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 6.859g)
Which food is lower in glycemic index?
Navy beans
Navy beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy beans
Navy beans is cheaper (difference - $2.7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.