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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.

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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
Sesame
8
:
Contains more Iron +653.9%
Contains more Calcium +6400%
Contains more Potassium +52.4%
Contains more Magnesium +247.5%
Contains more Copper +1046.6%
Contains more Zinc +770.8%
Contains more Phosphorus +529%
Contains less Sodium -15.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +653.9%
Contains more Calcium +6400%
Contains more Potassium +52.4%
Contains more Magnesium +247.5%
Contains more Copper +1046.6%
Contains more Zinc +770.8%
Contains more Phosphorus +529%
Contains less Sodium -15.4%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
106%
Sesame
37%
Navy bean
Carbohydrates
23%
Sesame
13%
Navy bean
Fats
229%
Sesame
3%
Navy bean

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Navy bean
Navy bean contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Navy bean Opinion
Calories 573 67 Sesame
Protein 17.73 6.15 Sesame
Fats 49.67 0.7 Sesame
Vitamin C 0 18.8 Navy bean
Carbs 23.45 13.05 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 1.93 Sesame
Calcium 975 15 Sesame
Potassium 468 307 Sesame
Magnesium 351 101 Sesame
Sugars 0.3 Navy bean
Fiber 11.8 Sesame
Copper 4.082 0.356 Sesame
Zinc 7.75 0.89 Sesame
Starch
Phosphorus 629 100 Sesame
Sodium 11 13 Sesame
Vitamin A 9 4 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.39 Sesame
Vitamin B2 0.247 0.215 Sesame
Vitamin B3 4.515 1.22 Sesame
Vitamin B5 0.05 0.825 Navy bean
Vitamin B6 0.79 0.191 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 132 Navy bean
Trans Fat 0 Sesame
Saturated Fat 6.957 0.085 Navy bean
Monounsaturated Fat 18.759 0.052 Sesame
Polyunsaturated fat 21.773 0.407 Sesame
Tryptophan 0.388 0.064 Sesame
Threonine 0.736 0.258 Sesame
Isoleucine 0.763 0.273 Sesame
Leucine 1.358 0.442 Sesame
Lysine 0.569 0.35 Sesame
Methionine 0.586 0.064 Sesame
Phenylalanine 0.94 0.31 Sesame
Valine 0.99 0.316 Sesame
Histidine 0.522 0.172 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.