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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
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" 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 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%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

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 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%

Comparison summary table

Pay attention to 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 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 Sesame Opinion
Net carbs 21.47g 11.65g Lupin Bean
Protein 36.17g 17.73g Lupin Bean
Fats 9.74g 49.67g Sesame
Carbs 40.37g 23.45g Lupin Bean
Calories 371kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Lupin Bean
Fiber 18.9g 11.8g Lupin Bean
Calcium 176mg 975mg Sesame
Iron 4.36mg 14.55mg Sesame
Magnesium 198mg 351mg Sesame
Phosphorus 440mg 629mg Sesame
Potassium 1013mg 468mg Lupin Bean
Sodium 15mg 11mg Sesame
Zinc 4.75mg 7.75mg Sesame
Copper 1.022mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Lupin Bean
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
Vitamin B6 0.357mg 0.79mg Sesame
Folate 355µg 97µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sesame
Tryptophan 0.289mg 0.388mg Sesame
Threonine 1.331mg 0.736mg Lupin Bean
Isoleucine 1.615mg 0.763mg Lupin Bean
Leucine 2.743mg 1.358mg Lupin Bean
Lysine 1.933mg 0.569mg Lupin Bean
Methionine 0.255mg 0.586mg Sesame
Phenylalanine 1.435mg 0.94mg Lupin Bean
Valine 1.51mg 0.99mg Lupin Bean
Histidine 1.03mg 0.522mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 1.156g 6.957g Lupin Bean
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 Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
217%
Lupin Bean
106%
Sesame
Carbohydrates
40%
Lupin Bean
23%
Sesame
Fats
45%
Lupin Bean
229%
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
Lupin Bean is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.