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Sesame vs Lentil - In-Depth Nutrition Comparison

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Summary of differences between Sesame and Lentil

  • 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 of Copper 426% more than Lentil.
  • Sesame contains 51 times more Calcium than Lentil. While Sesame contains 975mg of Calcium, Lentil contains only 19mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Sesame vs Lentil 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
Sesame
7
:
1
Lentil
Contains more Calcium +5031.6%
Contains more Iron +336.9%
Contains more Magnesium +875%
Contains more Phosphorus +249.4%
Contains more Potassium +26.8%
Contains more Zinc +510.2%
Contains more Copper +1526.3%
Contains less Sodium -81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +5031.6%
Contains more Iron +336.9%
Contains more Magnesium +875%
Contains more Phosphorus +249.4%
Contains more Potassium +26.8%
Contains more Zinc +510.2%
Contains more Copper +1526.3%
Contains less Sodium -81.8%

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
Sesame
6
:
4
Lentil
Contains more Vitamin A +12.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +368%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +325.9%
Contains more Vitamin B6 +343.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1176%
Contains more Folate +86.6%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +12.5%
Contains more Vitamin E +127.3%
Contains more Vitamin B1 +368%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +325.9%
Contains more Vitamin B6 +343.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1176%
Contains more Folate +86.6%
Contains more Vitamin K +∞%

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.
Sesame Lentil
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Lentil Opinion
Net carbs 11.65g 12.23g Lentil
Protein 17.73g 9.02g Sesame
Fats 49.67g 0.38g Sesame
Carbs 23.45g 20.13g Sesame
Calories 573kcal 116kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g 1.8g Sesame
Fiber 11.8g 7.9g Sesame
Calcium 975mg 19mg Sesame
Iron 14.55mg 3.33mg Sesame
Magnesium 351mg 36mg Sesame
Phosphorus 629mg 180mg Sesame
Potassium 468mg 369mg Sesame
Sodium 11mg 2mg Lentil
Zinc 7.75mg 1.27mg Sesame
Copper 4.082mg 0.251mg Sesame
Vitamin A 9IU 8IU Sesame
Vitamin E 0.25mg 0.11mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.791mg 0.169mg Sesame
Vitamin B2 0.247mg 0.073mg Sesame
Vitamin B3 4.515mg 1.06mg Sesame
Vitamin B5 0.05mg 0.638mg Lentil
Vitamin B6 0.79mg 0.178mg Sesame
Folate 97µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 0µg 1.7µg Lentil
Tryptophan 0.388mg 0.081mg Sesame
Threonine 0.736mg 0.323mg Sesame
Isoleucine 0.763mg 0.39mg Sesame
Leucine 1.358mg 0.654mg Sesame
Lysine 0.569mg 0.63mg Lentil
Methionine 0.586mg 0.077mg Sesame
Phenylalanine 0.94mg 0.445mg Sesame
Valine 0.99mg 0.448mg Sesame
Histidine 0.522mg 0.254mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.053g Lentil
Monounsaturated Fat 18.759g 0.064g Sesame
Polyunsaturated fat 21.773g 0.175g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Lentil
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
50
Sesame
26
Lentil
Mineral Summary Score
372
Sesame
48
Lentil

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
106%
Sesame
54%
Lentil
Carbohydrates
23%
Sesame
20%
Lentil
Fats
229%
Sesame
2%
Lentil

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 1.5g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 6.904g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.