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  6. Lupin Bean vs. Sesame

Lupin Bean vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between lupin Bean and sesame

  • 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.

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

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" 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 -63.6%
Contains more MagnesiumMagnesium +550%
Contains more CalciumCalcium +1811.8%
Contains more PotassiumPotassium +91%
Contains more IronIron +1112.5%
Contains more CopperCopper +1667.1%
Contains more ZincZinc +461.6%
Contains more PhosphorusPhosphorus +391.4%
Contains more ManganeseManganese +263.9%
Contains more SeleniumSelenium +1223.1%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Sesame
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 B5Vitamin B5 +276%
Contains more Vitamin B1Vitamin B1 +490.3%
Contains more Vitamin B2Vitamin B2 +366%
Contains more Vitamin B3Vitamin B3 +812.1%
Contains more Vitamin B6Vitamin B6 +8677.8%
Contains more FolateFolate +64.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Sesame DV% diff.
Copper 0.231mg 4.082mg 428%
Iron 1.2mg 14.55mg 167%
Polyunsaturated fat 0.73g 21.773g 140%
Calcium 51mg 975mg 92%
Manganese 0.676mg 2.46mg 78%
Fats 2.92g 49.67g 72%
Phosphorus 128mg 629mg 72%
Magnesium 54mg 351mg 71%
Vitamin B6 0.009mg 0.79mg 60%
Zinc 1.38mg 7.75mg 58%
Selenium 2.6µg 34.4µg 58%
Vitamin B1 0.134mg 0.791mg 55%
Monounsaturated fat 1.18g 18.759g 44%
Fiber 2.8g 11.8g 36%
Saturated fat 0.346g 6.957g 30%
Vitamin B3 0.495mg 4.515mg 25%
Calories 119kcal 573kcal 23%
Vitamin B2 0.053mg 0.247mg 15%
Folate 59µg 97µg 10%
Potassium 245mg 468mg 7%
Carbs 9.88g 23.45g 5%
Choline 25.6mg 5%
Protein 15.57g 17.73g 4%
Vitamin B5 0.188mg 0.05mg 3%
Vitamin E 0.25mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 7.08g 11.65g N/A
Sugar 0.3g N/A
Sodium 4mg 11mg 0%
Tryptophan 0.125mg 0.388mg 0%
Threonine 0.573mg 0.736mg 0%
Isoleucine 0.695mg 0.763mg 0%
Leucine 1.181mg 1.358mg 0%
Lysine 0.832mg 0.569mg 0%
Methionine 0.11mg 0.586mg 0%
Phenylalanine 0.618mg 0.94mg 0%
Valine 0.65mg 0.99mg 0%
Histidine 0.443mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +1415.6%
Contains more ProteinProtein +13.9%
Contains more FatsFats +1601%
Contains more CarbsCarbs +137.3%
Contains more OtherOther +710.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -95%
Contains more Mono. FatMonounsaturated fat +1489.7%
Contains more Poly. FatPolyunsaturated fat +2882.6%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.