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  6. Sesame vs. Cranberries

Sesame vs. Cranberries — In-Depth Nutrition Comparison

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Differences between sesame and cranberries

  • Cranberries contain less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 447% higher.
  • Cranberries contain 344 times less selenium than sesame. Sesame contains 34.4µg of selenium, while cranberries contain 0.1µg.

The food types used in this comparison are Seeds, sesame seeds, whole, dried and Cranberries, raw.

Infographic

Sesame vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +5750%
Contains more CalciumCalcium +12087.5%
Contains more PotassiumPotassium +485%
Contains more IronIron +6226.1%
Contains more CopperCopper +7189.3%
Contains more ZincZinc +8511.1%
Contains more PhosphorusPhosphorus +5618.2%
Contains more ManganeseManganese +821.3%
Contains more SeleniumSelenium +34300%
Contains less SodiumSodium -81.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +6491.7%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +4370.3%
Contains more Vitamin B6Vitamin B6 +1286%
Contains more FolateFolate +9600%
Contains more CholineCholine +365.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +428%
Contains more Vitamin B5Vitamin B5 +490%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Cranberries DV% diff.
Copper 4.082mg 0.056mg 447%
Iron 14.55mg 0.23mg 179%
Polyunsaturated fat 21.773g 0.055g 145%
Calcium 975mg 8mg 97%
Manganese 2.46mg 0.267mg 95%
Phosphorus 629mg 11mg 88%
Magnesium 351mg 6mg 82%
Fats 49.67g 0.13g 76%
Zinc 7.75mg 0.09mg 70%
Vitamin B1 0.791mg 0.012mg 65%
Selenium 34.4µg 0.1µg 62%
Vitamin B6 0.79mg 0.057mg 56%
Monounsaturated fat 18.759g 0.018g 47%
Protein 17.73g 0.46g 35%
Fiber 11.8g 3.6g 33%
Saturated fat 6.957g 0.008g 32%
Vitamin B3 4.515mg 0.101mg 28%
Calories 573kcal 46kcal 26%
Folate 97µg 1µg 24%
Vitamin B2 0.247mg 0.02mg 17%
Vitamin C 0mg 14mg 16%
Potassium 468mg 80mg 11%
Vitamin E 0.25mg 1.32mg 7%
Vitamin B5 0.05mg 0.295mg 5%
Choline 25.6mg 5.5mg 4%
Carbs 23.45g 11.97g 4%
Vitamin K 0µg 5µg 4%
Fructose 0.67g 1%
Net carbs 11.65g 8.37g N/A
Sugar 0.3g 4.27g N/A
Sodium 11mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.388mg 0.003mg 0%
Threonine 0.736mg 0.028mg 0%
Isoleucine 0.763mg 0.033mg 0%
Leucine 1.358mg 0.053mg 0%
Lysine 0.569mg 0.039mg 0%
Methionine 0.586mg 0.003mg 0%
Phenylalanine 0.94mg 0.036mg 0%
Valine 0.99mg 0.045mg 0%
Histidine 0.522mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +3754.3%
Contains more FatsFats +38107.7%
Contains more CarbsCarbs +95.9%
Contains more OtherOther +3616.7%
Contains more WaterWater +1761.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +104116.7%
Contains more Poly. FatPolyunsaturated fat +39487.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.