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  6. Sesame vs. Lablab

Sesame vs. Lablab — In-Depth Nutrition Comparison

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Differences between Sesame and Lablab

  • Lablab contains less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Vitamin B6, Selenium, Zinc, and Vitamin B1 than Sesame.
  • Sesame's daily need coverage for Copper is 416% higher.
  • Lablab contains 24 times less Calcium than Sesame. Sesame contains 975mg of Calcium, while Lablab contains 40mg.

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

Infographic

Sesame vs Lablab 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.
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%
Lablab
Lablab
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more MagnesiumMagnesium +328%
Contains more CalciumCalcium +2337.5%
Contains more PotassiumPotassium +38.9%
Contains more IronIron +217.7%
Contains more CopperCopper +1097.1%
Contains more ZincZinc +171.9%
Contains more PhosphorusPhosphorus +424.2%
Contains more ManganeseManganese +410.4%
Contains more SeleniumSelenium +1128.6%
Contains less SodiumSodium -36.4%

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.
Sesame
Sesame
8
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Lablab
Lablab
1
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +193%
Contains more Vitamin B2Vitamin B2 +567.6%
Contains more Vitamin B3Vitamin B3 +998.5%
Contains more Vitamin B6Vitamin B6 +2035.1%
Contains more FolateFolate +2325%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +532%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Lablab
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +117.8%
Contains more FatsFats +8463.8%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +205.5%
Contains more WaterWater +1374%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lablab
Lablab
1
27% 7% 66%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated Fat +72050%
Contains more Poly. FatPolyunsaturated fat +8786.9%
Contains less Sat. FatSaturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Lablab
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Sesame Lablab Opinion
Calories 573kcal 117kcal Sesame
Protein 17.73g 8.14g Sesame
Fats 49.67g 0.58g Sesame
Net carbs 11.65g 20.69g Lablab
Carbs 23.45g 20.69g Sesame
Magnesium 351mg 82mg Sesame
Calcium 975mg 40mg Sesame
Potassium 468mg 337mg Sesame
Iron 14.55mg 4.58mg Sesame
Sugar 0.3g Lablab
Fiber 11.8g Sesame
Copper 4.082mg 0.341mg Sesame
Zinc 7.75mg 2.85mg Sesame
Phosphorus 629mg 120mg Sesame
Sodium 11mg 7mg Lablab
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.482mg Sesame
Selenium 34.4µg 2.8µg Sesame
Vitamin B1 0.791mg 0.27mg Sesame
Vitamin B2 0.247mg 0.037mg Sesame
Vitamin B3 4.515mg 0.411mg Sesame
Vitamin B5 0.05mg 0.316mg Lablab
Vitamin B6 0.79mg 0.037mg Sesame
Folate 97µg 4µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 0.099g Lablab
Monounsaturated Fat 18.759g 0.026g Sesame
Polyunsaturated fat 21.773g 0.245g Sesame
Tryptophan 0.388mg 0.068mg Sesame
Threonine 0.736mg 0.315mg Sesame
Isoleucine 0.763mg 0.39mg Sesame
Leucine 1.358mg 0.691mg Sesame
Lysine 0.569mg 0.556mg Sesame
Methionine 0.586mg 0.065mg Sesame
Phenylalanine 0.94mg 0.41mg Sesame
Valine 0.99mg 0.422mg Sesame
Histidine 0.522mg 0.233mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Lablab
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
47%
Sesame
9%
Lablab
Minerals Daily Need Coverage Score
348%
Sesame
59%
Lablab

Comparison summary

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?
Lablab
Lablab is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 6.858g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 45)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.