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Sesame vs Lupin Bean - In-Depth Nutrition Comparison

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How are Sesame and Lupin Bean different?

  • Sesame is higher in Copper, Iron, Calcium, Selenium, Magnesium, Vitamin B6, and Zinc, however Lupin Bean is richer in Folate, and Fiber.
  • Daily need coverage for Copper from Sesame is 340% higher.
  • Sesame contains 6 times more Saturated Fat than Lupin Bean. While Sesame contains 6.957g of Saturated Fat, Lupin Bean contains only 1.156g.

Seeds, sesame seeds, whole, dried and Lupins, mature seeds, raw are the varieties used in this article.

Infographic

Sesame vs Lupin Bean infographic
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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
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%
Contains more Potassium +116.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
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%
Contains more Potassium +116.5%

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
7
:
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1400%
Contains more Folate +266%
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 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1400%
Contains more Folate +266%

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 Lupin Bean
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 Sesame Lupin Bean Opinion
Net carbs 11.65g 21.47g Lupin Bean
Protein 17.73g 36.17g Lupin Bean
Fats 49.67g 9.74g Sesame
Carbs 23.45g 40.37g Lupin Bean
Calories 573kcal 371kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Lupin Bean
Fiber 11.8g 18.9g Lupin Bean
Calcium 975mg 176mg Sesame
Iron 14.55mg 4.36mg Sesame
Magnesium 351mg 198mg Sesame
Phosphorus 629mg 440mg Sesame
Potassium 468mg 1013mg Lupin Bean
Sodium 11mg 15mg Sesame
Zinc 7.75mg 4.75mg Sesame
Copper 4.082mg 1.022mg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Lupin Bean
Vitamin B1 0.791mg 0.64mg Sesame
Vitamin B2 0.247mg 0.22mg Sesame
Vitamin B3 4.515mg 2.19mg Sesame
Vitamin B5 0.05mg 0.75mg Lupin Bean
Vitamin B6 0.79mg 0.357mg Sesame
Folate 97µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.289mg Sesame
Threonine 0.736mg 1.331mg Lupin Bean
Isoleucine 0.763mg 1.615mg Lupin Bean
Leucine 1.358mg 2.743mg Lupin Bean
Lysine 0.569mg 1.933mg Lupin Bean
Methionine 0.586mg 0.255mg Sesame
Phenylalanine 0.94mg 1.435mg Lupin Bean
Valine 0.99mg 1.51mg Lupin Bean
Histidine 0.522mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 1.156g Lupin Bean
Monounsaturated Fat 18.759g 3.94g Sesame
Polyunsaturated fat 21.773g 2.439g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Lupin Bean
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
55
Lupin Bean
Mineral Summary Score
372
Sesame
138
Lupin Bean

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
217%
Lupin Bean
Carbohydrates
23%
Sesame
40%
Lupin Bean
Fats
229%
Sesame
45%
Lupin Bean

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.