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Cranberry bean vs Sesame - In-Depth Nutrition Comparison

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Important differences between Cranberry bean and Sesame

  • Cranberry bean 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 has 6 times more Folate than Sesame. Cranberry bean 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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Cranberry bean vs Sesame 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
:
6
Sesame
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Contains more Iron +191%
Contains more Calcium +667.7%
Contains more Magnesium +125%
Contains more Copper +414.1%
Contains more Zinc +113.5%
Contains more Phosphorus +69.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Contains more Iron +191%
Contains more Calcium +667.7%
Contains more Magnesium +125%
Contains more Copper +414.1%
Contains more Zinc +113.5%
Contains more Phosphorus +69.1%

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
:
7
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
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%
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 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
69
Cranberry bean
50
Sesame
Mineral Summary Score
122
Cranberry bean
372
Sesame

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
138%
Cranberry bean
106%
Sesame
Carbohydrates
60%
Cranberry bean
23%
Sesame
Fats
6%
Cranberry bean
229%
Sesame

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.
Cranberry bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Sesame
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 is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 6.641g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cranberry bean Sesame Opinion
Calories 335 573 Sesame
Protein 23.03 17.73 Cranberry bean
Fats 1.23 49.67 Sesame
Vitamin C 0 0
Carbs 60.05 23.45 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5 14.55 Sesame
Calcium 127 975 Sesame
Potassium 1332 468 Cranberry bean
Magnesium 156 351 Sesame
Sugar 0.3 Cranberry bean
Fiber 24.7 11.8 Cranberry bean
Copper 0.794 4.082 Sesame
Zinc 3.63 7.75 Sesame
Starch
Phosphorus 372 629 Sesame
Sodium 6 11 Cranberry bean
Vitamin A 2 9 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.747 0.791 Sesame
Vitamin B2 0.213 0.247 Sesame
Vitamin B3 1.455 4.515 Sesame
Vitamin B5 0.748 0.05 Cranberry bean
Vitamin B6 0.309 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 604 97 Cranberry bean
Trans Fat 0 Sesame
Saturated Fat 0.316 6.957 Cranberry bean
Monounsaturated Fat 0.106 18.759 Sesame
Polyunsaturated fat 0.527 21.773 Sesame
Tryptophan 0.273 0.388 Sesame
Threonine 0.969 0.736 Cranberry bean
Isoleucine 1.017 0.763 Cranberry bean
Leucine 1.838 1.358 Cranberry bean
Lysine 1.58 0.569 Cranberry bean
Methionine 0.346 0.586 Sesame
Phenylalanine 1.245 0.94 Cranberry bean
Valine 1.205 0.99 Cranberry bean
Histidine 0.641 0.522 Cranberry bean
Fructose

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. Cranberry bean - 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.