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  6. Cranberry beans vs. Sesame

Cranberry beans vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Cranberry beans and Sesame

  • The amount of Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Selenium, Zinc, Vitamin B6, and Vitamin B1 in Sesame is higher than in Cranberry beans.
  • Sesame covers your daily need of Copper 428% more than Cranberry beans.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Cranberry beans 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.
Cranberry beans
Cranberry beans
1
:
9
Sesame
Sesame
Contains less Sodium -90.9%
Contains more Calcium +1850%
Contains more Iron +596.2%
Contains more Magnesium +602%
Contains more Phosphorus +365.9%
Contains more Potassium +20.9%
Contains more Zinc +579.8%
Contains more Copper +1667.1%
Contains more Manganese +564.9%
Contains more Selenium +2546.2%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -90.9%
Contains more Calcium +1850%
Contains more Iron +596.2%
Contains more Magnesium +602%
Contains more Phosphorus +365.9%
Contains more Potassium +20.9%
Contains more Zinc +579.8%
Contains more Copper +1667.1%
Contains more Manganese +564.9%
Contains more Selenium +2546.2%

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.
Cranberry beans
Cranberry beans
2
:
7
Sesame
Sesame
Contains more Vitamin B5 +380%
Contains more Folate +113.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +776.7%
Contains more Vitamin B6 +875.3%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
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%
Contains more Vitamin B5 +380%
Contains more Folate +113.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +276.7%
Contains more Vitamin B2 +258%
Contains more Vitamin B3 +776.7%
Contains more Vitamin B6 +875.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry beans
Cranberry beans
2
:
3
Sesame
Sesame
Contains more Water +1278.5%
Contains more Protein +89.8%
Contains more Fats +10697.8%
Contains more Other +309.2%
Equal in Carbs - 23.45
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
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
Contains more Water +1278.5%
Contains more Protein +89.8%
Contains more Fats +10697.8%
Contains more Other +309.2%
Equal in Carbs - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry beans
Cranberry beans
1
:
2
Sesame
Sesame
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +46797.5%
Contains more Polyunsaturated fat +10841.2%
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +46797.5%
Contains more Polyunsaturated fat +10841.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry beans 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 beans Sesame Opinion
Net carbs 15.86g 11.65g Cranberry beans
Protein 9.34g 17.73g Sesame
Fats 0.46g 49.67g Sesame
Carbs 24.46g 23.45g Cranberry beans
Calories 136kcal 573kcal Sesame
Sugar 0.3g Cranberry beans
Fiber 8.6g 11.8g Sesame
Calcium 50mg 975mg Sesame
Iron 2.09mg 14.55mg Sesame
Magnesium 50mg 351mg Sesame
Phosphorus 135mg 629mg Sesame
Potassium 387mg 468mg Sesame
Sodium 1mg 11mg Cranberry beans
Zinc 1.14mg 7.75mg Sesame
Copper 0.231mg 4.082mg Sesame
Manganese 0.37mg 2.46mg Sesame
Selenium 1.3µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin B1 0.21mg 0.791mg Sesame
Vitamin B2 0.069mg 0.247mg Sesame
Vitamin B3 0.515mg 4.515mg Sesame
Vitamin B5 0.24mg 0.05mg Cranberry beans
Vitamin B6 0.081mg 0.79mg Sesame
Folate 207µg 97µg Cranberry beans
Tryptophan 0.111mg 0.388mg Sesame
Threonine 0.393mg 0.736mg Sesame
Isoleucine 0.412mg 0.763mg Sesame
Leucine 0.746mg 1.358mg Sesame
Lysine 0.641mg 0.569mg Cranberry beans
Methionine 0.14mg 0.586mg Sesame
Phenylalanine 0.505mg 0.94mg Sesame
Valine 0.489mg 0.99mg Sesame
Histidine 0.26mg 0.522mg Sesame
Saturated Fat 0.119g 6.957g Cranberry beans
Monounsaturated Fat 0.04g 18.759g Sesame
Polyunsaturated fat 0.199g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
50%
Sesame
Minerals Daily Need Coverage Score
38%
Cranberry beans
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 beans
Cranberry beans is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 6.838g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry beans
Cranberry beans 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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.