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  6. Cranberry bean raw vs. Sesame

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

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Important differences between cranberry bean raw and sesame

  • Cranberry bean raw has more folate and fiber; however, sesame has more copper, iron, calcium, fats, manganese, magnesium, selenium, and zinc.
  • Sesame's daily need coverage for copper is 365% more.
  • Cranberry bean raw has 6 times more folate than sesame. Cranberry bean raw has 604µg of folate, while sesame has 97µg.

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

Infographic

Cranberry bean raw vs Sesame infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Sesame
Sesame
8
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%
Contains more PotassiumPotassium +184.6%
Contains less SodiumSodium -45.5%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +667.7%
Contains more IronIron +191%
Contains more CopperCopper +414.1%
Contains more ZincZinc +113.5%
Contains more PhosphorusPhosphorus +69.1%
Contains more ManganeseManganese +167.4%
Contains more SeleniumSelenium +170.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin B5Vitamin B5 +1396%
Contains more FolateFolate +522.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B3Vitamin B3 +210.3%
Contains more Vitamin B6Vitamin B6 +155.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Sesame DV% diff.
Copper 0.794mg 4.082mg 365%
Polyunsaturated fat 0.527g 21.773g 142%
Folate 604µg 97µg 127%
Iron 5mg 14.55mg 119%
Calcium 127mg 975mg 85%
Fats 1.23g 49.67g 75%
Manganese 0.92mg 2.46mg 67%
Fiber 24.7g 11.8g 52%
Monounsaturated fat 0.106g 18.759g 47%
Magnesium 156mg 351mg 46%
Selenium 12.7µg 34.4µg 39%
Zinc 3.63mg 7.75mg 37%
Phosphorus 372mg 629mg 37%
Vitamin B6 0.309mg 0.79mg 37%
Saturated fat 0.316g 6.957g 30%
Potassium 1332mg 468mg 25%
Vitamin B3 1.455mg 4.515mg 19%
Vitamin B5 0.748mg 0.05mg 14%
Calories 335kcal 573kcal 12%
Carbs 60.05g 23.45g 12%
Protein 23.03g 17.73g 11%
Choline 25.6mg 5%
Vitamin B1 0.747mg 0.791mg 4%
Vitamin B2 0.213mg 0.247mg 3%
Vitamin E 0.25mg 2%
Protein per 100 calories 6.9g 3.1g N/A
Calories per 10 g protein 145kcal 323kcal N/A
Weight per 100 calories 30g 17g N/A
Unsaturated / Saturated Fat ratio 2 5.8 N/A
Net carbs 35.35g 11.65g N/A
Sugar 0.3g N/A
Sodium 6mg 11mg 0%
Tryptophan 0.273mg 0.388mg 0%
Threonine 0.969mg 0.736mg 0%
Isoleucine 1.017mg 0.763mg 0%
Leucine 1.838mg 1.358mg 0%
Lysine 1.58mg 0.569mg 0%
Methionine 0.346mg 0.586mg 0%
Phenylalanine 1.245mg 0.94mg 0%
Valine 1.205mg 0.99mg 0%
Histidine 0.641mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Sesame
Sesame
1
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
Contains more ProteinProtein +29.9%
Contains more CarbsCarbs +156.1%
Contains more WaterWater +164.2%
Contains more FatsFats +3938.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
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
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +17597.2%
Contains more Poly. FatPolyunsaturated fat +4031.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.