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Lupin Bean vs Sesame - In-Depth Nutrition Comparison

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How are Lupin Bean and Sesame different?

  • Lupin Bean 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 contains 4 times more Folate than Sesame. While Lupin Bean contains 355µg of Folate, Sesame contains only 97µg.
  • Lupin Bean has less Saturated Fat.

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

Infographic

Lupin Bean vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
1
:
7
Sesame
Sesame
Contains more Potassium +116.5%
Contains more Iron +233.7%
Contains more Calcium +454%
Contains more Magnesium +77.3%
Contains more Copper +299.4%
Contains more Zinc +63.2%
Contains more Phosphorus +43%
Contains less Sodium -26.7%
Lupin Bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Sesame
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +116.5%
Contains more Iron +233.7%
Contains more Calcium +454%
Contains more Magnesium +77.3%
Contains more Copper +299.4%
Contains more Zinc +63.2%
Contains more Phosphorus +43%
Contains less Sodium -26.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lupin Bean
Lupin Bean
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Sesame
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
55
Lupin Bean
50
Sesame
Mineral Summary Score
138
Lupin Bean
372
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
217%
Lupin Bean
106%
Sesame
Carbohydrates
40%
Lupin Bean
23%
Sesame
Fats
45%
Lupin Bean
229%
Sesame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lupin Bean Sesame
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Lupin Bean
Lupin Bean contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 5.801g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lupin Bean Sesame Opinion
Calories 371 573 Sesame
Protein 36.17 17.73 Lupin Bean
Fats 9.74 49.67 Sesame
Vitamin C 4.8 0 Lupin Bean
Carbs 40.37 23.45 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 14.55 Sesame
Calcium 176 975 Sesame
Potassium 1013 468 Lupin Bean
Magnesium 198 351 Sesame
Sugars 0.3 Lupin Bean
Fiber 18.9 11.8 Lupin Bean
Copper 1.022 4.082 Sesame
Zinc 4.75 7.75 Sesame
Starch
Phosphorus 440 629 Sesame
Sodium 15 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.64 0.791 Sesame
Vitamin B2 0.22 0.247 Sesame
Vitamin B3 2.19 4.515 Sesame
Vitamin B5 0.75 0.05 Lupin Bean
Vitamin B6 0.357 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 355 97 Lupin Bean
Trans Fat 0 Sesame
Saturated Fat 1.156 6.957 Lupin Bean
Monounsaturated Fat 3.94 18.759 Sesame
Polyunsaturated fat 2.439 21.773 Sesame
Tryptophan 0.289 0.388 Sesame
Threonine 1.331 0.736 Lupin Bean
Isoleucine 1.615 0.763 Lupin Bean
Leucine 2.743 1.358 Lupin Bean
Lysine 1.933 0.569 Lupin Bean
Methionine 0.255 0.586 Sesame
Phenylalanine 1.435 0.94 Lupin Bean
Valine 1.51 0.99 Lupin Bean
Histidine 1.03 0.522 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Lupin Bean - 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.