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  6. Lentil vs. Sesame

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 for 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
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Sesame
Sesame
9
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 less SodiumSodium -81.8%
Contains more MagnesiumMagnesium +875%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +336.9%
Contains more CopperCopper +1526.3%
Contains more ZincZinc +510.2%
Contains more PhosphorusPhosphorus +249.4%
Contains more ManganeseManganese +398%
Contains more SeleniumSelenium +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
Lentil
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Sesame
Sesame
5
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 CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +1176%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +86.6%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +368%
Contains more Vitamin B2Vitamin B2 +238.4%
Contains more Vitamin B3Vitamin B3 +325.9%
Contains more Vitamin B6Vitamin B6 +343.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Sesame DV% diff.
Copper 0.251mg 4.082mg 426%
Polyunsaturated fat 0.175g 21.773g 144%
Iron 3.33mg 14.55mg 140%
Calcium 19mg 975mg 96%
Manganese 0.494mg 2.46mg 85%
Fats 0.38g 49.67g 76%
Magnesium 36mg 351mg 75%
Phosphorus 180mg 629mg 64%
Zinc 1.27mg 7.75mg 59%
Selenium 2.8µg 34.4µg 57%
Vitamin B1 0.169mg 0.791mg 52%
Vitamin B6 0.178mg 0.79mg 47%
Monounsaturated fat 0.064g 18.759g 47%
Saturated fat 0.053g 6.957g 31%
Calories 116kcal 573kcal 23%
Vitamin B3 1.06mg 4.515mg 22%
Folate 181µg 97µg 21%
Protein 9.02g 17.73g 17%
Fiber 7.9g 11.8g 16%
Vitamin B2 0.073mg 0.247mg 13%
Vitamin B5 0.638mg 0.05mg 12%
Potassium 369mg 468mg 3%
Vitamin C 1.5mg 0mg 2%
Carbs 20.13g 23.45g 1%
Vitamin E 0.11mg 0.25mg 1%
Vitamin K 1.7µg 0µg 1%
Choline 32.7mg 25.6mg 1%
Protein per 100 calories 7.8g 3.1g N/A
Calories per 10 g protein 129kcal 323kcal N/A
Weight per 100 calories 86g 17g N/A
Unsaturated / Saturated Fat ratio 4.5 5.8 N/A
Net carbs 12.23g 11.65g N/A
Sugar 1.8g 0.3g N/A
Sodium 2mg 11mg 0%
Tryptophan 0.081mg 0.388mg 0%
Threonine 0.323mg 0.736mg 0%
Isoleucine 0.39mg 0.763mg 0%
Leucine 0.654mg 1.358mg 0%
Lysine 0.63mg 0.569mg 0%
Methionine 0.077mg 0.586mg 0%
Phenylalanine 0.445mg 0.94mg 0%
Valine 0.448mg 0.99mg 0%
Histidine 0.254mg 0.522mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -99.2%
Contains more Mono. FatMonounsaturated fat +29210.9%
Contains more Poly. FatPolyunsaturated fat +12341.7%

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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.