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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +184.6% |
| Contains less SodiumSodium | -45.5% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +667.7% |
| Contains more IronIron | +191% |
| Contains more CopperCopper | +414.1% |
| Contains more ZincZinc | +113.5% |
| Contains more PhosphorusPhosphorus | +69.1% |
| Contains more ManganeseManganese | +167.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B5Vitamin B5 | +1396% |
| Contains more FolateFolate | +522.7% |
| Contains more Vitamin B2Vitamin B2 | +16% |
| Contains more Vitamin B3Vitamin B3 | +210.3% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
| Contains more ProteinProtein | +29.9% |
| Contains more CarbsCarbs | +156.1% |
| Contains more WaterWater | +164.2% |
| Contains more FatsFats | +3938.2% |
| Contains more OtherOther | +35.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +17597.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.794mg | 4.082mg | 365% |
| Polyunsaturated fat | 0.527g | 21.773g | 142% |
| Folate | 604µg | 97µg | 127% |
| Iron | 5mg | 14.55mg | 119% |
| Calcium | 127mg | 975mg | 85% |
| Fats | 1.23g | 49.67g | 75% |
| Manganese | 0.92mg | 2.46mg | 67% |
| Fiber | 24.7g | 11.8g | 52% |
| Monounsaturated fat | 0.106g | 18.759g | 47% |
| Magnesium | 156mg | 351mg | 46% |
| Selenium | 12.7µg | 34.4µg | 39% |
| Vitamin B6 | 0.309mg | 0.79mg | 37% |
| Zinc | 3.63mg | 7.75mg | 37% |
| Phosphorus | 372mg | 629mg | 37% |
| Saturated fat | 0.316g | 6.957g | 30% |
| Potassium | 1332mg | 468mg | 25% |
| Vitamin B3 | 1.455mg | 4.515mg | 19% |
| Vitamin B5 | 0.748mg | 0.05mg | 14% |
| Carbs | 60.05g | 23.45g | 12% |
| Calories | 335kcal | 573kcal | 12% |
| Protein | 23.03g | 17.73g | 11% |
| Choline | 25.6mg | 5% | |
| Vitamin B1 | 0.747mg | 0.791mg | 4% |
| Vitamin B2 | 0.213mg | 0.247mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 35.35g | 11.65g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 6mg | 11mg | 0% |
| Tryptophan | 0.273mg | 0.388mg | 0% |
| Threonine | 0.969mg | 0.736mg | 0% |
| Isoleucine | 1.017mg | 0.763mg | 0% |
| Leucine | 1.838mg | 1.358mg | 0% |
| Lysine | 1.58mg | 0.569mg | 0% |
| Methionine | 0.346mg | 0.586mg | 0% |
| Phenylalanine | 1.245mg | 0.94mg | 0% |
| Valine | 1.205mg | 0.99mg | 0% |
| Histidine | 0.641mg | 0.522mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
117%
348%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 6.641g)
Which food is lower in glycemic index?
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)