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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +667.7%
Contains more Iron +191%
Contains more Magnesium +125%
Contains more Phosphorus +69.1%
Contains more Zinc +113.5%
Contains more Copper +414.1%
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +667.7%
Contains more Iron +191%
Contains more Magnesium +125%
Contains more Phosphorus +69.1%
Contains more Zinc +113.5%
Contains more Copper +414.1%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Sesame Cranberry bean Opinion
Net carbs 11.65g 35.35g Cranberry bean
Protein 17.73g 23.03g Cranberry bean
Fats 49.67g 1.23g Sesame
Carbs 23.45g 60.05g Cranberry bean
Calories 573kcal 335kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Cranberry bean
Fiber 11.8g 24.7g Cranberry bean
Calcium 975mg 127mg Sesame
Iron 14.55mg 5mg Sesame
Magnesium 351mg 156mg Sesame
Phosphorus 629mg 372mg Sesame
Potassium 468mg 1332mg Cranberry bean
Sodium 11mg 6mg Cranberry bean
Zinc 7.75mg 3.63mg Sesame
Copper 4.082mg 0.794mg Sesame
Vitamin A 9IU 2IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 0.747mg Sesame
Vitamin B2 0.247mg 0.213mg Sesame
Vitamin B3 4.515mg 1.455mg Sesame
Vitamin B5 0.05mg 0.748mg Cranberry bean
Vitamin B6 0.79mg 0.309mg Sesame
Folate 97µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.273mg Sesame
Threonine 0.736mg 0.969mg Cranberry bean
Isoleucine 0.763mg 1.017mg Cranberry bean
Leucine 1.358mg 1.838mg Cranberry bean
Lysine 0.569mg 1.58mg Cranberry bean
Methionine 0.586mg 0.346mg Sesame
Phenylalanine 0.94mg 1.245mg Cranberry bean
Valine 0.99mg 1.205mg Cranberry bean
Histidine 0.522mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.316g Cranberry bean
Monounsaturated Fat 18.759g 0.106g Sesame
Polyunsaturated fat 21.773g 0.527g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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)

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.