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  6. Sesame vs. Cranberry beans

Sesame vs. Cranberry beans — In-Depth Nutrition Comparison

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Summary of differences between sesame and cranberry beans

  • 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 for copper, 428% more than cranberry beans.
  • Sesame contains 26 times more selenium than cranberry beans. While sesame contains 34.4µg of selenium, cranberry beans contains only 1.3µg.

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

Infographic

Sesame vs Cranberry beans 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +602%
Contains more CalciumCalcium +1850%
Contains more PotassiumPotassium +20.9%
Contains more IronIron +596.2%
Contains more CopperCopper +1667.1%
Contains more ZincZinc +579.8%
Contains more PhosphorusPhosphorus +365.9%
Contains more ManganeseManganese +564.9%
Contains more SeleniumSelenium +2546.2%
Contains less SodiumSodium -90.9%

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.
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +276.7%
Contains more Vitamin B2Vitamin B2 +258%
Contains more Vitamin B3Vitamin B3 +776.7%
Contains more Vitamin B6Vitamin B6 +875.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +380%
Contains more FolateFolate +113.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Cranberry beans DV% diff.
Copper 4.082mg 0.231mg 428%
Iron 14.55mg 2.09mg 156%
Polyunsaturated fat 21.773g 0.199g 144%
Calcium 975mg 50mg 93%
Manganese 2.46mg 0.37mg 91%
Fats 49.67g 0.46g 76%
Magnesium 351mg 50mg 72%
Phosphorus 629mg 135mg 71%
Zinc 7.75mg 1.14mg 60%
Selenium 34.4µg 1.3µg 60%
Vitamin B6 0.79mg 0.081mg 55%
Vitamin B1 0.791mg 0.21mg 48%
Monounsaturated fat 18.759g 0.04g 47%
Saturated fat 6.957g 0.119g 31%
Folate 97µg 207µg 28%
Vitamin B3 4.515mg 0.515mg 25%
Calories 573kcal 136kcal 22%
Protein 17.73g 9.34g 17%
Vitamin B2 0.247mg 0.069mg 14%
Fiber 11.8g 8.6g 13%
Choline 25.6mg 5%
Vitamin B5 0.05mg 0.24mg 4%
Vitamin E 0.25mg 2%
Potassium 468mg 387mg 2%
Carbs 23.45g 24.46g 0%
Net carbs 11.65g 15.86g N/A
Sugar 0.3g N/A
Sodium 11mg 1mg 0%
Tryptophan 0.388mg 0.111mg 0%
Threonine 0.736mg 0.393mg 0%
Isoleucine 0.763mg 0.412mg 0%
Leucine 1.358mg 0.746mg 0%
Lysine 0.569mg 0.641mg 0%
Methionine 0.586mg 0.14mg 0%
Phenylalanine 0.94mg 0.505mg 0%
Valine 0.99mg 0.489mg 0%
Histidine 0.522mg 0.26mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +89.8%
Contains more FatsFats +10697.8%
Contains more OtherOther +309.2%
Contains more WaterWater +1278.5%
~equal in Carbs ~24.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +46797.5%
Contains more Poly. FatPolyunsaturated fat +10841.2%
Contains less Sat. FatSaturated fat -98.3%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.