Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sesame vs. Cranberry bean raw — In-Depth Nutrition Comparison

Compare

Important differences between Sesame and Cranberry bean raw

  • Sesame has more Copper, Iron, Calcium, Manganese, Magnesium, Selenium, Zinc, and Vitamin B6, however, Cranberry bean raw has more Folate, and Fiber.
  • Sesame's daily need coverage for Copper is 365% more.
  • Sesame has 8 times more Calcium than Cranberry bean raw. Sesame has 975mg of Calcium, while Cranberry bean raw 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 raw 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.
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 Manganese +167.4%
Contains more Selenium +170.9%
Contains more Potassium +184.6%
Contains less Sodium -45.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
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 Manganese +167.4%
Contains more Selenium +170.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
8
:
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 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3938.2%
Contains more Other +35.2%
Contains more Protein +29.9%
Contains more Carbs +156.1%
Contains more Water +164.2%
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +3938.2%
Contains more Other +35.2%
Contains more Protein +29.9%
Contains more Carbs +156.1%
Contains more Water +164.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17597.2%
Contains more Polyunsaturated fat +4031.5%
Contains less Saturated Fat -95.5%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +17597.2%
Contains more Polyunsaturated fat +4031.5%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Cranberry bean raw
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 raw Opinion
Net carbs 11.65g 35.35g Cranberry bean raw
Protein 17.73g 23.03g Cranberry bean raw
Fats 49.67g 1.23g Sesame
Carbs 23.45g 60.05g Cranberry bean raw
Calories 573kcal 335kcal Sesame
Sugar 0.3g Cranberry bean raw
Fiber 11.8g 24.7g Cranberry bean raw
Calcium 975mg 127mg Sesame
Iron 14.55mg 5mg Sesame
Magnesium 351mg 156mg Sesame
Phosphorus 629mg 372mg Sesame
Potassium 468mg 1332mg Cranberry bean raw
Sodium 11mg 6mg Cranberry bean raw
Zinc 7.75mg 3.63mg Sesame
Copper 4.082mg 0.794mg Sesame
Manganese 2.46mg 0.92mg Sesame
Selenium 34.4µg 12.7µg Sesame
Vitamin A 9IU 2IU Sesame
Vitamin E 0.25mg Sesame
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 raw
Vitamin B6 0.79mg 0.309mg Sesame
Folate 97µg 604µg Cranberry bean raw
Choline 25.6mg Sesame
Tryptophan 0.388mg 0.273mg Sesame
Threonine 0.736mg 0.969mg Cranberry bean raw
Isoleucine 0.763mg 1.017mg Cranberry bean raw
Leucine 1.358mg 1.838mg Cranberry bean raw
Lysine 0.569mg 1.58mg Cranberry bean raw
Methionine 0.586mg 0.346mg Sesame
Phenylalanine 0.94mg 1.245mg Cranberry bean raw
Valine 0.99mg 1.205mg Cranberry bean raw
Histidine 0.522mg 0.641mg Cranberry bean raw
Saturated Fat 6.957g 0.316g Cranberry bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
47%
Sesame
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
348%
Sesame
117%
Cranberry bean raw

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 raw
Cranberry bean raw is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 6.641g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cranberry bean raw - 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.