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  6. Sesame vs. Lupin Bean Raw

Sesame vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are Sesame and Lupin Bean Raw different?

  • Sesame is higher in Copper, Iron, Calcium, Selenium, Magnesium, Vitamin B6, and Zinc, however, Lupin Bean Raw 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 Raw. While Sesame contains 6.957g of Saturated Fat, Lupin Bean Raw 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 Raw 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
:
1
Lupin Bean Raw
Lupin Bean Raw
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 Selenium +319.5%
Contains more Potassium +116.5%
Equal in Manganese - 2.382
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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 Selenium +319.5%
Contains more Potassium +116.5%
Equal in Manganese - 2.382

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
7
:
3
Lupin Bean Raw
Lupin Bean Raw
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%
Sesame
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%
Lupin Bean Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +410%
Contains more Other +36%
Contains more Protein +104%
Contains more Carbs +72.2%
Contains more Water +122.6%
Sesame
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
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Fats +410%
Contains more Other +36%
Contains more Protein +104%
Contains more Carbs +72.2%
Contains more Water +122.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +792.7%
Contains less Saturated Fat -83.4%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +376.1%
Contains more Polyunsaturated fat +792.7%
Contains less Saturated Fat -83.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Lupin Bean Raw
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 Raw Opinion
Net carbs 11.65g 21.47g Lupin Bean Raw
Protein 17.73g 36.17g Lupin Bean Raw
Fats 49.67g 9.74g Sesame
Carbs 23.45g 40.37g Lupin Bean Raw
Calories 573kcal 371kcal Sesame
Sugar 0.3g Lupin Bean Raw
Fiber 11.8g 18.9g Lupin Bean Raw
Calcium 975mg 176mg Sesame
Iron 14.55mg 4.36mg Sesame
Magnesium 351mg 198mg Sesame
Phosphorus 629mg 440mg Sesame
Potassium 468mg 1013mg Lupin Bean Raw
Sodium 11mg 15mg Sesame
Zinc 7.75mg 4.75mg Sesame
Copper 4.082mg 1.022mg Sesame
Manganese 2.46mg 2.382mg Sesame
Selenium 34.4µg 8.2µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg Sesame
Vitamin C 0mg 4.8mg Lupin Bean Raw
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 Raw
Vitamin B6 0.79mg 0.357mg Sesame
Folate 97µg 355µg Lupin Bean Raw
Tryptophan 0.388mg 0.289mg Sesame
Threonine 0.736mg 1.331mg Lupin Bean Raw
Isoleucine 0.763mg 1.615mg Lupin Bean Raw
Leucine 1.358mg 2.743mg Lupin Bean Raw
Lysine 0.569mg 1.933mg Lupin Bean Raw
Methionine 0.586mg 0.255mg Sesame
Phenylalanine 0.94mg 1.435mg Lupin Bean Raw
Valine 0.99mg 1.51mg Lupin Bean Raw
Histidine 0.522mg 1.03mg Lupin Bean Raw
Saturated Fat 6.957g 1.156g Lupin Bean Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Sesame
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
348%
Sesame
146%
Lupin Bean Raw

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 Raw
Lupin Bean Raw is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 5.801g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $1.7)
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. Lupin Bean Raw - 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.