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  6. Lupin Bean Raw vs. Sesame

Lupin Bean Raw vs. Sesame — In-Depth Nutrition Comparison

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How are Lupin Bean Raw and Sesame different?

  • Lupin Bean Raw is higher in Folate, and Fiber, however, Sesame is richer in Copper, Iron, Calcium, Selenium, Magnesium, Vitamin B6, and Zinc.
  • Daily need coverage for Copper from Sesame is 340% higher.
  • Lupin Bean Raw contains 4 times more Folate than Sesame. While Lupin Bean Raw contains 355µg of Folate, Sesame contains only 97µg.
  • Lupin Bean Raw has less Saturated Fat.

Lupins, mature seeds, raw and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Lupin Bean Raw 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.
Lupin Bean Raw
Lupin Bean Raw
1
:
9
Sesame
Sesame
Contains more Potassium +116.5%
Contains more Calcium +454%
Contains more Iron +233.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +43%
Contains less Sodium -26.7%
Contains more Zinc +63.2%
Contains more Copper +299.4%
Contains more Selenium +319.5%
Equal in Manganese - 2.46
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +116.5%
Contains more Calcium +454%
Contains more Iron +233.7%
Contains more Magnesium +77.3%
Contains more Phosphorus +43%
Contains less Sodium -26.7%
Contains more Zinc +63.2%
Contains more Copper +299.4%
Contains more Selenium +319.5%
Equal in Manganese - 2.46

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.
Lupin Bean Raw
Lupin Bean Raw
3
:
7
Sesame
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1400%
Contains more Folate +266%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B6 +121.3%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Sesame
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 +1400%
Contains more Folate +266%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +23.6%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +106.2%
Contains more Vitamin B6 +121.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
3
:
2
Sesame
Sesame
Contains more Protein +104%
Contains more Carbs +72.2%
Contains more Water +122.6%
Contains more Fats +410%
Contains more Other +36%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Sesame
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 Protein +104%
Contains more Carbs +72.2%
Contains more Water +122.6%
Contains more Fats +410%
Contains more Other +36%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Sesame
Sesame
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +792.7%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +792.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Sesame
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Lupin Bean Raw Sesame Opinion
Net carbs 21.47g 11.65g Lupin Bean Raw
Protein 36.17g 17.73g Lupin Bean Raw
Fats 9.74g 49.67g Sesame
Carbs 40.37g 23.45g Lupin Bean Raw
Calories 371kcal 573kcal Sesame
Sugar 0.3g Lupin Bean Raw
Fiber 18.9g 11.8g Lupin Bean Raw
Calcium 176mg 975mg Sesame
Iron 4.36mg 14.55mg Sesame
Magnesium 198mg 351mg Sesame
Phosphorus 440mg 629mg Sesame
Potassium 1013mg 468mg Lupin Bean Raw
Sodium 15mg 11mg Sesame
Zinc 4.75mg 7.75mg Sesame
Copper 1.022mg 4.082mg Sesame
Manganese 2.382mg 2.46mg Sesame
Selenium 8.2µg 34.4µg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 4.8mg 0mg Lupin Bean Raw
Vitamin B1 0.64mg 0.791mg Sesame
Vitamin B2 0.22mg 0.247mg Sesame
Vitamin B3 2.19mg 4.515mg Sesame
Vitamin B5 0.75mg 0.05mg Lupin Bean Raw
Vitamin B6 0.357mg 0.79mg Sesame
Folate 355µg 97µg Lupin Bean Raw
Tryptophan 0.289mg 0.388mg Sesame
Threonine 1.331mg 0.736mg Lupin Bean Raw
Isoleucine 1.615mg 0.763mg Lupin Bean Raw
Leucine 2.743mg 1.358mg Lupin Bean Raw
Lysine 1.933mg 0.569mg Lupin Bean Raw
Methionine 0.255mg 0.586mg Sesame
Phenylalanine 1.435mg 0.94mg Lupin Bean Raw
Valine 1.51mg 0.99mg Lupin Bean Raw
Histidine 1.03mg 0.522mg Lupin Bean Raw
Saturated Fat 1.156g 6.957g Lupin Bean Raw
Monounsaturated Fat 3.94g 18.759g Sesame
Polyunsaturated fat 2.439g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Sesame
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
55%
Lupin Bean Raw
50%
Sesame
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 5.801g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $1.7)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.