Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Navy bean raw

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

Compare

How are Sesame and Navy bean raw 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.
  • Sesame contains 82 times more Saturated Fat than Navy bean raw. While Sesame contains 6.957g of Saturated Fat, Navy bean raw 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 raw 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.
Sesame
Sesame
10
:
0
Navy bean raw
Navy bean raw
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%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
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.
Sesame
Sesame
7
:
3
Navy bean raw
Navy bean raw
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Navy bean raw
Navy bean raw
Contains more Protein +188.3%
Contains more Fats +6995.7%
Contains more Carbs +79.7%
Contains more Other +369.5%
Contains more Water +1587.6%
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
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
Contains more Protein +188.3%
Contains more Fats +6995.7%
Contains more Carbs +79.7%
Contains more Other +369.5%
Contains more Water +1587.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Navy bean raw
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 raw Opinion
Net carbs 11.65g 13.05g Navy bean raw
Protein 17.73g 6.15g Sesame
Fats 49.67g 0.7g Sesame
Carbs 23.45g 13.05g Sesame
Calories 573kcal 67kcal Sesame
Sugar 0.3g Navy bean raw
Fiber 11.8g 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
Manganese 2.46mg 0.408mg Sesame
Selenium 34.4µg 0.6µg Sesame
Vitamin A 9IU 4IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 0mg 18.8mg Navy bean raw
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 raw
Vitamin B6 0.79mg 0.191mg Sesame
Folate 97µg 132µg Navy bean raw
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
Saturated Fat 6.957g 0.085g Navy bean raw
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 raw
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
50%
Sesame
35%
Navy bean raw
Minerals Daily Need Coverage Score
348%
Sesame
42%
Navy bean raw

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