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Lentil soup vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between lentil soup and sesame

  • The amount of copper, iron, manganese, calcium, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6 in sesame is higher than in lentil soup.
  • Sesame covers your daily copper needs 446% more than lentil soup.

Specific food types used in this comparison are Soup, lentil with ham, canned, ready-to-serve and Seeds, sesame seeds, whole, dried.

Infographic

Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Sesame
10
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 MagnesiumMagnesium +3800%
Contains more CalciumCalcium +5635.3%
Contains more PotassiumPotassium +225%
Contains more IronIron +1259.8%
Contains more CopperCopper +5731.4%
Contains more ZincZinc +2483.3%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1950%
Contains more SeleniumSelenium +11366.7%

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.
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Sesame
7
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +448.9%
Contains more Vitamin B3Vitamin B3 +728.4%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more FolateFolate +385%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
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
Contains more WaterWater +1728.4%
Contains more ProteinProtein +374.1%
Contains more FatsFats +4334.8%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +262.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
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 -93.5%
Contains more Mono. FatMonounsaturated fat +3507.5%
Contains more Poly. FatPolyunsaturated fat +16648.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil soup Sesame
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Lentil soup Sesame DV% diff.
Copper 0.07mg 4.082mg 446%
Iron 1.07mg 14.55mg 169%
Polyunsaturated fat 0.13g 21.773g 144%
Manganese 0.12mg 2.46mg 102%
Calcium 17mg 975mg 96%
Magnesium 9mg 351mg 81%
Phosphorus 74mg 629mg 79%
Fats 1.12g 49.67g 75%
Zinc 0.3mg 7.75mg 68%
Selenium 0.3µg 34.4µg 62%
Vitamin B1 0.07mg 0.791mg 60%
Vitamin B6 0.09mg 0.79mg 54%
Fiber 11.8g 47%
Monounsaturated fat 0.52g 18.759g 46%
Saturated fat 0.45g 6.957g 30%
Protein 3.74g 17.73g 28%
Calories 56kcal 573kcal 26%
Vitamin B3 0.545mg 4.515mg 25%
Sodium 532mg 11mg 23%
Folate 20µg 97µg 19%
Vitamin B2 0.045mg 0.247mg 16%
Potassium 144mg 468mg 10%
Carbs 8.16g 23.45g 5%
Choline 25.6mg 5%
Vitamin B12 0.12µg 0µg 5%
Vitamin C 1.7mg 0mg 2%
Vitamin B5 0.14mg 0.05mg 2%
Vitamin E 0.25mg 2%
Vitamin A 7µg 0µg 1%
Cholesterol 3mg 0mg 1%
Net carbs 8.16g 11.65g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil soup Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Lentil soup
47%
Sesame
Minerals Daily Need Coverage Score
21%
Lentil soup
348%
Sesame

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 521mg)
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?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 6.507g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 44)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $4)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.