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Lentil vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Lentil and Sesame

  • The amount of Copper, Iron, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Selenium, Vitamin B1, and Vitamin B6 in Sesame is higher than in Lentil.
  • Sesame covers your daily need of Copper 426% more than Lentil.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Seeds, sesame seeds, whole, dried.

Infographic

Lentil vs Sesame 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.
Lentil
1
:
9
Sesame
Contains less Sodium -81.8%
Contains more Calcium +5031.6%
Contains more Iron +336.9%
Contains more Magnesium +875%
Contains more Phosphorus +249.4%
Contains more Potassium +26.8%
Contains more Zinc +510.2%
Contains more Copper +1526.3%
Contains more Manganese +398%
Contains more Selenium +1128.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -81.8%
Contains more Calcium +5031.6%
Contains more Iron +336.9%
Contains more Magnesium +875%
Contains more Phosphorus +249.4%
Contains more Potassium +26.8%
Contains more Zinc +510.2%
Contains more Copper +1526.3%
Contains more Manganese +398%
Contains more Selenium +1128.6%

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.
Lentil
4
:
6
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1176%
Contains more Folate +86.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +12.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +368%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +325.9%
Contains more Vitamin B6 +343.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1176%
Contains more Folate +86.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +12.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +368%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +325.9%
Contains more Vitamin B6 +343.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
:
4
Sesame
Contains more Water +1384.9%
Contains more Protein +96.6%
Contains more Fats +12971.1%
Contains more Carbs +16.5%
Contains more Other +437.3%
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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 Water +1384.9%
Contains more Protein +96.6%
Contains more Fats +12971.1%
Contains more Carbs +16.5%
Contains more Other +437.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
:
2
Sesame
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +12341.7%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +29210.9%
Contains more Polyunsaturated fat +12341.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Sesame
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Sesame Opinion
Net carbs 12.23g 11.65g Lentil
Protein 9.02g 17.73g Sesame
Fats 0.38g 49.67g Sesame
Carbs 20.13g 23.45g Sesame
Calories 116kcal 573kcal Sesame
Sugar 1.8g 0.3g Sesame
Fiber 7.9g 11.8g Sesame
Calcium 19mg 975mg Sesame
Iron 3.33mg 14.55mg Sesame
Magnesium 36mg 351mg Sesame
Phosphorus 180mg 629mg Sesame
Potassium 369mg 468mg Sesame
Sodium 2mg 11mg Lentil
Zinc 1.27mg 7.75mg Sesame
Copper 0.251mg 4.082mg Sesame
Manganese 0.494mg 2.46mg Sesame
Selenium 2.8µg 34.4µg Sesame
Vitamin A 8IU 9IU Sesame
Vitamin E 0.11mg 0.25mg Sesame
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.791mg Sesame
Vitamin B2 0.073mg 0.247mg Sesame
Vitamin B3 1.06mg 4.515mg Sesame
Vitamin B5 0.638mg 0.05mg Lentil
Vitamin B6 0.178mg 0.79mg Sesame
Folate 181µg 97µg Lentil
Vitamin K 1.7µg 0µg Lentil
Tryptophan 0.081mg 0.388mg Sesame
Threonine 0.323mg 0.736mg Sesame
Isoleucine 0.39mg 0.763mg Sesame
Leucine 0.654mg 1.358mg Sesame
Lysine 0.63mg 0.569mg Lentil
Methionine 0.077mg 0.586mg Sesame
Phenylalanine 0.445mg 0.94mg Sesame
Valine 0.448mg 0.99mg Sesame
Histidine 0.254mg 0.522mg Sesame
Saturated Fat 0.053g 6.957g Lentil
Monounsaturated Fat 0.064g 18.759g Sesame
Polyunsaturated fat 0.175g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Lentil
50%
Sesame
Minerals Daily Need Coverage Score
46%
Lentil
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 6.904g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.