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  6. Navy bean raw vs. Sesame

Navy bean raw vs. Sesame — In-Depth Nutrition Comparison

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How are Navy bean raw and Sesame different?

  • Sesame has more Copper, Iron, Calcium, Manganese, Phosphorus, Zinc, Selenium, Magnesium, and Vitamin B6 than Navy bean raw.
  • Daily need coverage for Copper from Sesame is 414% higher.
  • Navy bean raw has less Saturated Fat.

Beans, navy, mature seeds, sprouted, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Navy bean raw vs Sesame 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.
Navy bean raw
Navy bean raw
0
:
10
Sesame
Sesame
Contains more Calcium +6400%
Contains more Iron +653.9%
Contains more Magnesium +247.5%
Contains more Phosphorus +529%
Contains more Potassium +52.4%
Contains less Sodium -15.4%
Contains more Zinc +770.8%
Contains more Copper +1046.6%
Contains more Manganese +502.9%
Contains more Selenium +5633.3%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +6400%
Contains more Iron +653.9%
Contains more Magnesium +247.5%
Contains more Phosphorus +529%
Contains more Potassium +52.4%
Contains less Sodium -15.4%
Contains more Zinc +770.8%
Contains more Copper +1046.6%
Contains more Manganese +502.9%
Contains more Selenium +5633.3%

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.
Navy bean raw
Navy bean raw
3
:
7
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1550%
Contains more Folate +36.1%
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%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1550%
Contains more Folate +36.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
4
Sesame
Sesame
Contains more Water +1587.6%
Contains more Protein +188.3%
Contains more Fats +6995.7%
Contains more Carbs +79.7%
Contains more Other +369.5%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
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
Contains more Water +1587.6%
Contains more Protein +188.3%
Contains more Fats +6995.7%
Contains more Carbs +79.7%
Contains more Other +369.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +35975%
Contains more Polyunsaturated fat +5249.6%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +35975%
Contains more Polyunsaturated fat +5249.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Sesame Opinion
Net carbs 13.05g 11.65g Navy bean raw
Protein 6.15g 17.73g Sesame
Fats 0.7g 49.67g Sesame
Carbs 13.05g 23.45g Sesame
Calories 67kcal 573kcal Sesame
Sugar 0.3g Navy bean raw
Fiber 11.8g Sesame
Calcium 15mg 975mg Sesame
Iron 1.93mg 14.55mg Sesame
Magnesium 101mg 351mg Sesame
Phosphorus 100mg 629mg Sesame
Potassium 307mg 468mg Sesame
Sodium 13mg 11mg Sesame
Zinc 0.89mg 7.75mg Sesame
Copper 0.356mg 4.082mg Sesame
Manganese 0.408mg 2.46mg Sesame
Selenium 0.6µg 34.4µg Sesame
Vitamin A 4IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 18.8mg 0mg Navy bean raw
Vitamin B1 0.39mg 0.791mg Sesame
Vitamin B2 0.215mg 0.247mg Sesame
Vitamin B3 1.22mg 4.515mg Sesame
Vitamin B5 0.825mg 0.05mg Navy bean raw
Vitamin B6 0.191mg 0.79mg Sesame
Folate 132µg 97µg Navy bean raw
Tryptophan 0.064mg 0.388mg Sesame
Threonine 0.258mg 0.736mg Sesame
Isoleucine 0.273mg 0.763mg Sesame
Leucine 0.442mg 1.358mg Sesame
Lysine 0.35mg 0.569mg Sesame
Methionine 0.064mg 0.586mg Sesame
Phenylalanine 0.31mg 0.94mg Sesame
Valine 0.316mg 0.99mg Sesame
Histidine 0.172mg 0.522mg Sesame
Saturated Fat 0.085g 6.957g Navy bean raw
Monounsaturated Fat 0.052g 18.759g Sesame
Polyunsaturated fat 0.407g 21.773g Sesame

Which food is preferable for your diet?

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

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
35%
Navy bean raw
50%
Sesame
Minerals Daily Need Coverage Score
42%
Navy bean raw
348%
Sesame

Comparison summary

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 lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Navy bean raw
Navy bean raw is lower in Saturated Fat (difference - 6.872g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.