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  6. Navy beans vs. Sesame

Navy beans vs. Sesame — In-Depth Nutrition Comparison

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Differences between Navy beans and Sesame

  • 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.

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

Infographic

Navy beans 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 beans
Navy beans
1
:
9
Sesame
Sesame
Contains less Sodium -100%
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%
Navy beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -100%
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%

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 beans
Navy beans
4
:
6
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +432%
Contains more Folate +44.3%
Contains more Vitamin K +∞%
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%
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%
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 +432%
Contains more Folate +44.3%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy beans
Navy beans
2
:
3
Sesame
Sesame
Contains more Carbs +11.1%
Contains more Water +1260.6%
Contains more Protein +115.4%
Contains more Fats +7911.3%
Contains more Other +245.7%
Equal in Carbs - 23.45
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
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 Carbs +11.1%
Contains more Water +1260.6%
Contains more Protein +115.4%
Contains more Fats +7911.3%
Contains more Other +245.7%
Equal in Carbs - 23.45

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Sesame
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
20%
Navy beans
50%
Sesame
Minerals Daily Need Coverage Score
43%
Navy beans
348%
Sesame

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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.