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Sesame vs Navy bean - In-Depth Nutrition Comparison

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How are Sesame and Navy bean 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.
  • Sesame contains 82 times more Saturated Fat than Navy bean. While Sesame contains 6.957g of Saturated Fat, Navy bean contains only 0.085g.

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

Infographic

Sesame vs Navy bean 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 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
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
Sesame
7
:
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 Folate +36.1%
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%
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%
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 Folate +36.1%

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.
Sesame Navy bean
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 Sesame Navy bean Opinion
Net carbs 11.65g 13.05g Navy bean
Protein 17.73g 6.15g Sesame
Fats 49.67g 0.7g Sesame
Carbs 23.45g 13.05g Sesame
Calories 573kcal 67kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Navy bean
Fiber 11.8g g Sesame
Calcium 975mg 15mg Sesame
Iron 14.55mg 1.93mg Sesame
Magnesium 351mg 101mg Sesame
Phosphorus 629mg 100mg Sesame
Potassium 468mg 307mg Sesame
Sodium 11mg 13mg Sesame
Zinc 7.75mg 0.89mg Sesame
Copper 4.082mg 0.356mg Sesame
Vitamin A 9IU 4IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Navy bean
Vitamin B1 0.791mg 0.39mg Sesame
Vitamin B2 0.247mg 0.215mg Sesame
Vitamin B3 4.515mg 1.22mg Sesame
Vitamin B5 0.05mg 0.825mg Navy bean
Vitamin B6 0.79mg 0.191mg Sesame
Folate 97µg 132µg Navy bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.064mg Sesame
Threonine 0.736mg 0.258mg Sesame
Isoleucine 0.763mg 0.273mg Sesame
Leucine 1.358mg 0.442mg Sesame
Lysine 0.569mg 0.35mg Sesame
Methionine 0.586mg 0.064mg Sesame
Phenylalanine 0.94mg 0.31mg Sesame
Valine 0.99mg 0.316mg Sesame
Histidine 0.522mg 0.172mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.085g Navy bean
Monounsaturated Fat 18.759g 0.052g Sesame
Polyunsaturated fat 21.773g 0.407g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Navy bean
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
50
Sesame
35
Navy bean
Mineral Summary Score
372
Sesame
45
Navy bean

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
106%
Sesame
37%
Navy bean
Carbohydrates
23%
Sesame
13%
Navy bean
Fats
229%
Sesame
3%
Navy bean

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