Sesame Seeds vs Lentils: Which Is Healthier?

Although sesame seeds and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While sesame seeds belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares sesame seeds and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how sesame seeds and lentils compare specifically.

Sesame Seeds

Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Sesame seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sesame seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sesame seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sesame Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Sesame Seeds vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sesame seeds vs lentils.

This comparison will start by comparing the caloric value of sesame seeds and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Sesame Seeds vs Lentils Calories

Comparing lentils vs sesame seeds for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 573 calories per 100 grams of sesame seeds.

However, both sesame seeds and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Sesame Seeds vs Lentils Protein

Legumes and most legume products, including sesame seeds and lentils, are important sources of plant-based protein.

Lentils offer around 28% more protein than sesame seeds.

Lentils have 24.6 grams of protein per 100 grams, while sesame seeds has 17.7 grams of protein per 100 grams.

Sesame Seeds vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in sesame seeds and lentils.

The total amount of carbohydrates is around 63% higher in lentils than in sesame seeds. They have 63.4 grams per 100 grams, compared to 23.5 grams in sesame seeds.

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There’s less sugar in sesame seeds than in lentils, 83% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in sesame seeds and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.3 grams of fiber per portion, sesame seeds is a better source of fiber than lentils which sesame seeds offers 3 grams per portion.

Sesame Seeds vs Lentils Fats

Fats in sesame seeds and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in sesame seeds and lentils:

• Sesame Seeds: 49.7 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 97% lower in saturated fats.

Lentils and sesame seeds contain 0.2 grams and 7 grams of saturated fat per 100 grams, respectively.

Sesame Seeds vs Lentils Vitamins Content

This section will discuss the vitamin content of sesame seeds and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Sesame Seeds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Sesame Seeds and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sesame seeds and lentils contain side by side, so you can easily compare them.

Sesame Seeds vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sesame seeds and lentils comparison focuses on their mineral content.

Sesame Seeds is a better source of potassium than lentils.

On the other hand, lentils are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Sesame Seeds and lentils contain the same amount of fluoride.

Check out the table below to learn how sesame seeds and lentils compare when it comes to mineral content.

The Final Word

Sesame Seeds and lentils are highly nutritious and a great addition to a plant-based diet.

Both sesame seeds and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.