Lentils vs. Sesame Seeds
Nutrition comparison of Cooked Lentils and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and sesame seeds:
- Both sesame seeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more pantothenic acid.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and lentils are high in calories. Sesame seed has 387% more calories than lentil - sesame seed has 565 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Lentils has a macronutrient ratio of 31:69:0 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Sesame Seeds | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 69% | 17% |
| Fat | ~ | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and lentils contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both sesame seeds and lentils are high in dietary fiber. Sesame seed has 77% more dietary fiber than lentil - sesame seed has 14g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Sesame seed has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and lentils are high in protein. Sesame seed has 88% more protein than lentil - sesame seed has 17g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and lentil has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than sesame seed - lentil has 1.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Lentils and sesame seeds contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Lentils and sesame seeds contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Lentils and sesame seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more pantothenic acid. Both lentils and sesame seeds contain significant amounts of folate.
| Lentils | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.803 MG |
| Riboflavin | 0.073 MG | 0.251 MG |
| Niacin | 1.06 MG | 4.581 MG |
| Pantothenic acid | 0.638 MG | 0.051 MG |
| Vitamin B6 | 0.178 MG | 0.802 MG |
| Folate | 181 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 51 times more calcium than lentil - sesame seed has 989mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both sesame seeds and lentils are high in iron. Sesame seed has 343% more iron than lentil - sesame seed has 14.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both sesame seeds and lentils are high in potassium. Sesame seed has 29% more potassium than lentil - sesame seed has 475mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.363 G |
| Total | 0.037 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than lentil per 100 grams.
| Lentils | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 20.654 G |
| Total | 0.137 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Lentils g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or lentils contain more calories in 100 grams?Both sesame seeds and lentils are high in calories. Sesame seed has 390% more calories than lentil - sesame seed has 565 calories in 100g and lentil has 116 calories.
Is sesame seeds or lentils better for protein?
Both sesame seeds and lentils are high in protein. Sesame seed has 90% more protein than lentil - sesame seed has 17g of protein per 100 grams and lentil has 9g of protein.
Does sesame seeds or lentils have more carbohydrates?
By weight, sesame seeds and lentils contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does sesame seeds or lentils contain more calcium?
Sesame seed is a rich source of calcium and it has 51 times more calcium than lentil - sesame seed has 989mg of calcium in 100 grams and lentil has 19mg of calcium.
Does sesame seeds or lentils contain more iron?
Both sesame seeds and lentils are high in iron. Sesame seed has 340% more iron than lentil - sesame seed has 14.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does sesame seeds or lentils contain more potassium?
Both sesame seeds and lentils are high in potassium. Sesame seed has 30% more potassium than lentil - sesame seed has 475mg of potassium in 100 grams and lentil has 369mg of potassium.