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Navy bean vs Sesame - In-Depth Nutrition Comparison

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How are Navy bean and Sesame different?

  • Sesame has more Copper, Iron, Calcium, Manganese, Phosphorus, Zinc, Selenium, Magnesium, and Vitamin B6 than Navy bean.
  • Daily need coverage for Copper from Sesame is 414% higher.
  • Navy bean 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 vs Sesame infographic
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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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

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 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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean 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 Sesame Opinion
Net carbs 13.05g 11.65g Navy bean
Protein 6.15g 17.73g Sesame
Fats 0.7g 49.67g Sesame
Carbs 13.05g 23.45g Sesame
Calories 67kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Navy bean
Fiber g 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
Vitamin A 4IU 9IU Sesame
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Navy bean
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
Vitamin B6 0.191mg 0.79mg Sesame
Folate 132µg 97µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sesame
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
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.085g 6.957g Navy bean
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 Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Navy bean
50
Sesame
Mineral Summary Score
45
Navy bean
372
Sesame

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 food.
Protein
37%
Navy bean
106%
Sesame
Carbohydrates
13%
Navy bean
23%
Sesame
Fats
3%
Navy bean
229%
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
Navy bean is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 6.872g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Navy bean - 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.