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

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Important differences between Cranberry bean raw and Sesame

  • Cranberry bean raw has more Folate, and Fiber, however, Sesame has more Copper, Iron, Calcium, Manganese, Magnesium, Selenium, Zinc, and Vitamin B6.
  • Sesame's daily need coverage for Copper is 365% more.
  • Cranberry bean raw has 6 times more Folate than Sesame. Cranberry bean raw has 604µg of Folate, while Sesame has 97µg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Seeds, sesame seeds, whole, dried.

Infographic

Cranberry bean raw 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.
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Contains more Calcium +667.7%
Contains more Iron +191%
Contains more Magnesium +125%
Contains more Phosphorus +69.1%
Contains more Zinc +113.5%
Contains more Copper +414.1%
Contains more Manganese +167.4%
Contains more Selenium +170.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Contains more Calcium +667.7%
Contains more Iron +191%
Contains more Magnesium +125%
Contains more Phosphorus +69.1%
Contains more Zinc +113.5%
Contains more Copper +414.1%
Contains more Manganese +167.4%
Contains more Selenium +170.9%

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.
:
8
Sesame
Contains more Vitamin B5 +1396%
Contains more Folate +522.7%
Contains more Vitamin A +350%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B6 +155.7%
Equal in Vitamin B1 - 0.791
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin B5 +1396%
Contains more Folate +522.7%
Contains more Vitamin A +350%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B6 +155.7%
Equal in Vitamin B1 - 0.791

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.9%
Contains more Carbs +156.1%
Contains more Water +164.2%
Contains more Fats +3938.2%
Contains more Other +35.2%
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
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 Protein +29.9%
Contains more Carbs +156.1%
Contains more Water +164.2%
Contains more Fats +3938.2%
Contains more Other +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +17597.2%
Contains more Polyunsaturated fat +4031.5%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +17597.2%
Contains more Polyunsaturated fat +4031.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Sesame
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Cranberry bean raw Sesame Opinion
Net carbs 35.35g 11.65g Cranberry bean raw
Protein 23.03g 17.73g Cranberry bean raw
Fats 1.23g 49.67g Sesame
Carbs 60.05g 23.45g Cranberry bean raw
Calories 335kcal 573kcal Sesame
Sugar 0.3g Cranberry bean raw
Fiber 24.7g 11.8g Cranberry bean raw
Calcium 127mg 975mg Sesame
Iron 5mg 14.55mg Sesame
Magnesium 156mg 351mg Sesame
Phosphorus 372mg 629mg Sesame
Potassium 1332mg 468mg Cranberry bean raw
Sodium 6mg 11mg Cranberry bean raw
Zinc 3.63mg 7.75mg Sesame
Copper 0.794mg 4.082mg Sesame
Manganese 0.92mg 2.46mg Sesame
Selenium 12.7µg 34.4µg Sesame
Vitamin A 2IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.747mg 0.791mg Sesame
Vitamin B2 0.213mg 0.247mg Sesame
Vitamin B3 1.455mg 4.515mg Sesame
Vitamin B5 0.748mg 0.05mg Cranberry bean raw
Vitamin B6 0.309mg 0.79mg Sesame
Folate 604µg 97µg Cranberry bean raw
Choline 25.6mg Sesame
Tryptophan 0.273mg 0.388mg Sesame
Threonine 0.969mg 0.736mg Cranberry bean raw
Isoleucine 1.017mg 0.763mg Cranberry bean raw
Leucine 1.838mg 1.358mg Cranberry bean raw
Lysine 1.58mg 0.569mg Cranberry bean raw
Methionine 0.346mg 0.586mg Sesame
Phenylalanine 1.245mg 0.94mg Cranberry bean raw
Valine 1.205mg 0.99mg Cranberry bean raw
Histidine 0.641mg 0.522mg Cranberry bean raw
Saturated Fat 0.316g 6.957g Cranberry bean raw
Monounsaturated Fat 0.106g 18.759g Sesame
Polyunsaturated fat 0.527g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Sesame
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
64%
Cranberry bean raw
47%
Sesame
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 6.641g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $1.6)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.