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Sesame vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between sesame and lentil soup

  • The amount of copper, iron, manganese, calcium, magnesium, phosphorus, zinc, selenium, vitamin B1, and vitamin B6 in sesame is higher than in lentil soup.
  • Sesame covers your daily copper needs 446% more than lentil soup.
  • Lentil soup has 115 times less selenium than sesame. Sesame has 34.4µg of selenium, while lentil soup has 0.3µg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Sesame vs Lentil soup 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
10
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +3800%
Contains more CalciumCalcium +5635.3%
Contains more PotassiumPotassium +225%
Contains more IronIron +1259.8%
Contains more CopperCopper +5731.4%
Contains more ZincZinc +2483.3%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1950%
Contains more SeleniumSelenium +11366.7%

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
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%
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1030%
Contains more Vitamin B2Vitamin B2 +448.9%
Contains more Vitamin B3Vitamin B3 +728.4%
Contains more Vitamin B6Vitamin B6 +777.8%
Contains more FolateFolate +385%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +374.1%
Contains more FatsFats +4334.8%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +262.6%
Contains more WaterWater +1728.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +3507.5%
Contains more Poly. FatPolyunsaturated fat +16648.5%
Contains less Sat. FatSaturated fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Lentil soup
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sesame Lentil soup DV% diff.
Copper 4.082mg 0.07mg 446%
Iron 14.55mg 1.07mg 169%
Polyunsaturated fat 21.773g 0.13g 144%
Manganese 2.46mg 0.12mg 102%
Calcium 975mg 17mg 96%
Magnesium 351mg 9mg 81%
Phosphorus 629mg 74mg 79%
Fats 49.67g 1.12g 75%
Zinc 7.75mg 0.3mg 68%
Selenium 34.4µg 0.3µg 62%
Vitamin B1 0.791mg 0.07mg 60%
Vitamin B6 0.79mg 0.09mg 54%
Fiber 11.8g 47%
Monounsaturated fat 18.759g 0.52g 46%
Saturated fat 6.957g 0.45g 30%
Protein 17.73g 3.74g 28%
Calories 573kcal 56kcal 26%
Vitamin B3 4.515mg 0.545mg 25%
Sodium 11mg 532mg 23%
Folate 97µg 20µg 19%
Vitamin B2 0.247mg 0.045mg 16%
Potassium 468mg 144mg 10%
Carbs 23.45g 8.16g 5%
Choline 25.6mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 0mg 1.7mg 2%
Vitamin B5 0.05mg 0.14mg 2%
Vitamin E 0.25mg 2%
Vitamin A 0µg 7µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 11.65g 8.16g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Lentil soup
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
8%
Lentil soup
Minerals Daily Need Coverage Score
348%
Sesame
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 521mg)
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?
Lentil soup
Lentil soup is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 6.507g)
Which food is lower in glycemic index?
Lentil soup
Lentil soup is lower in glycemic index (difference - 44)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $4)

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.