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Sesame vs Cranberry bean - In-Depth Nutrition Comparison

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Important differences between Sesame and Cranberry bean

  • Sesame has more Copper, Iron, Calcium, Manganese, Magnesium, Selenium, Zinc, and Vitamin B6, however Cranberry bean has more Folate, and Fiber.
  • Sesame's daily need coverage for Copper is 365% more.
  • Sesame has 8 times more Calcium than Cranberry bean. Sesame has 975mg of Calcium, while Cranberry bean has 127mg.

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

Infographic

Sesame vs Cranberry bean 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
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%
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
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%
Contains more Potassium +184.6%
Contains less Sodium -45.5%

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
Sesame
7
:
Contains more Vitamin A +350%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B6 +155.7%
Contains more Vitamin B5 +1396%
Contains more Folate +522.7%
Equal in Vitamin B1 - 0.747
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%
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%
Contains more Vitamin A +350%
Contains more Vitamin B2 +16%
Contains more Vitamin B3 +210.3%
Contains more Vitamin B6 +155.7%
Contains more Vitamin B5 +1396%
Contains more Folate +522.7%
Equal in Vitamin B1 - 0.747

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
50
Sesame
69
Cranberry bean
Mineral Summary Score
372
Sesame
122
Cranberry bean

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

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.
Sesame Cranberry bean
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
Sesame Cranberry bean
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 Sesame Cranberry bean Opinion
Calories 573 335 Sesame
Protein 17.73 23.03 Cranberry bean
Fats 49.67 1.23 Sesame
Vitamin C 0 0
Carbs 23.45 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5 Sesame
Calcium 975 127 Sesame
Potassium 468 1332 Cranberry bean
Magnesium 351 156 Sesame
Sugar 0.3 Cranberry bean
Fiber 11.8 24.7 Cranberry bean
Copper 4.082 0.794 Sesame
Zinc 7.75 3.63 Sesame
Starch
Phosphorus 629 372 Sesame
Sodium 11 6 Cranberry bean
Vitamin A 9 2 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.747 Sesame
Vitamin B2 0.247 0.213 Sesame
Vitamin B3 4.515 1.455 Sesame
Vitamin B5 0.05 0.748 Cranberry bean
Vitamin B6 0.79 0.309 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 604 Cranberry bean
Trans Fat 0 Sesame
Saturated Fat 6.957 0.316 Cranberry bean
Monounsaturated Fat 18.759 0.106 Sesame
Polyunsaturated fat 21.773 0.527 Sesame
Tryptophan 0.388 0.273 Sesame
Threonine 0.736 0.969 Cranberry bean
Isoleucine 0.763 1.017 Cranberry bean
Leucine 1.358 1.838 Cranberry bean
Lysine 0.569 1.58 Cranberry bean
Methionine 0.586 0.346 Sesame
Phenylalanine 0.94 1.245 Cranberry bean
Valine 0.99 1.205 Cranberry bean
Histidine 0.522 0.641 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.