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  6. Sesame vs. Lupin Bean

Sesame vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Sesame and Lupin Bean

  • The amount of Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Vitamin B6, Zinc, Selenium, and Vitamin B1 in Sesame is higher than in Lupin Bean.
  • Sesame covers your daily Copper needs 428% more than Lupin Bean.
  • Lupin Bean has 88 times less Vitamin B6 than Sesame. Sesame has 0.79mg of Vitamin B6, while Lupin Bean has 0.009mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Lupin Bean 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
:
1
Lupin Bean
Lupin Bean
Contains more Calcium +1811.8%
Contains more Iron +1112.5%
Contains more Magnesium +550%
Contains more Phosphorus +391.4%
Contains more Potassium +91%
Contains more Zinc +461.6%
Contains more Copper +1667.1%
Contains more Manganese +263.9%
Contains more Selenium +1223.1%
Contains less Sodium -63.6%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +1811.8%
Contains more Iron +1112.5%
Contains more Magnesium +550%
Contains more Phosphorus +391.4%
Contains more Potassium +91%
Contains more Zinc +461.6%
Contains more Copper +1667.1%
Contains more Manganese +263.9%
Contains more Selenium +1223.1%
Contains less Sodium -63.6%

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.
Sesame
Sesame
8
:
2
Lupin Bean
Lupin Bean
Contains more Vitamin A +28.6%
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +8677.8%
Contains more Folate +64.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +276%
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%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +28.6%
Contains more Vitamin B1 +490.3%
Contains more Vitamin B2 +366%
Contains more Vitamin B3 +812.1%
Contains more Vitamin B6 +8677.8%
Contains more Folate +64.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +276%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +13.9%
Contains more Fats +1601%
Contains more Carbs +137.3%
Contains more Other +710.9%
Contains more Water +1415.6%
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
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +13.9%
Contains more Fats +1601%
Contains more Carbs +137.3%
Contains more Other +710.9%
Contains more Water +1415.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +1489.7%
Contains more Polyunsaturated fat +2882.6%
Contains less Saturated Fat -95%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +1489.7%
Contains more Polyunsaturated fat +2882.6%
Contains less Saturated Fat -95%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Lupin Bean
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 Lupin Bean Opinion
Net carbs 11.65g 7.08g Sesame
Protein 17.73g 15.57g Sesame
Fats 49.67g 2.92g Sesame
Carbs 23.45g 9.88g Sesame
Calories 573kcal 119kcal Sesame
Sugar 0.3g Lupin Bean
Fiber 11.8g 2.8g Sesame
Calcium 975mg 51mg Sesame
Iron 14.55mg 1.2mg Sesame
Magnesium 351mg 54mg Sesame
Phosphorus 629mg 128mg Sesame
Potassium 468mg 245mg Sesame
Sodium 11mg 4mg Lupin Bean
Zinc 7.75mg 1.38mg Sesame
Copper 4.082mg 0.231mg Sesame
Manganese 2.46mg 0.676mg Sesame
Selenium 34.4µg 2.6µg Sesame
Vitamin A 9IU 7IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 0mg 1.1mg Lupin Bean
Vitamin B1 0.791mg 0.134mg Sesame
Vitamin B2 0.247mg 0.053mg Sesame
Vitamin B3 4.515mg 0.495mg Sesame
Vitamin B5 0.05mg 0.188mg Lupin Bean
Vitamin B6 0.79mg 0.009mg Sesame
Folate 97µg 59µg Sesame
Tryptophan 0.388mg 0.125mg Sesame
Threonine 0.736mg 0.573mg Sesame
Isoleucine 0.763mg 0.695mg Sesame
Leucine 1.358mg 1.181mg Sesame
Lysine 0.569mg 0.832mg Lupin Bean
Methionine 0.586mg 0.11mg Sesame
Phenylalanine 0.94mg 0.618mg Sesame
Valine 0.99mg 0.65mg Sesame
Histidine 0.522mg 0.443mg Sesame
Saturated Fat 6.957g 0.346g Lupin Bean
Monounsaturated Fat 18.759g 1.18g Sesame
Polyunsaturated fat 21.773g 0.73g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Lupin Bean
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
50%
Sesame
10%
Lupin Bean
Minerals Daily Need Coverage Score
348%
Sesame
39%
Lupin Bean

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?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 6.611g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean
Lupin Bean 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.