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Sesame Seeds vs Pink or Red Lentils: How Are They Different?

This article explains the key similarities and differences between sesame seeds and pink or red lentils, foods from the grains and legumes food groups. Read on to learn more about the sesame seeds vs pink or red lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 21, 2023.

Although sesame seeds and pink or red 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, pink or red lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares sesame seeds and pink or red 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 pink or red 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).

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Sesame Seeds vs Pink or Red 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 pink or red lentils.

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

Sesame SeedsPink or Red Lentils
Energy573 kcal358 kcal
Carbs23.45 g63.1 g
Sugar0.3 g7.5 g
Fiber11.8 g10.8 g
Protein17.73 g23.9 g
Fat49.67 g2.17 g
Saturated Fat6.957 g0.379 g

Sesame Seeds vs Pink or Red Lentils Calories

Comparing pink or red lentils vs sesame seeds for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 573 calories per 100 grams of sesame seeds.

However, both sesame seeds and pink or red 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 Pink or Red Lentils Protein

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

Pink or Red Lentils offer around 26% more protein than sesame seeds.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while sesame seeds has 17.7 grams of protein per 100 grams.

Sesame Seeds vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 63% higher in pink or red lentils than in sesame seeds. They have 63.1 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 pink or red lentils, 95% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in sesame seeds and pink or red 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 pink or red lentils which sesame seeds offers 3 grams per portion.

Sesame Seeds vs Pink or Red Lentils Fats

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

Total fat in sesame seeds and pink or red lentils:

  • Sesame Seeds: 49.7 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 94% lower in saturated fats.

Pink or Red Lentils and sesame seeds contain 0.4 grams and 7 grams of saturated fat per 100 grams, respectively.

Sesame Seeds vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of sesame seeds and pink or red 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 B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

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

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

Sesame SeedsPink or Red Lentils
Vitamin A9 IU58 IU
Vitamin C01.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.791 mg0.51 mg
Vitamin B2 (Riboflavin)0.247 mg0.106 mg
Vitamin B3 (Niacin)4.515 mg1.5 mg
Vitamin B5 (Pantothenic acid)0.05 mg0.348 mg
Vitamin B6 (Pyroxidine)0.79 mg0.403 mg
Vitamin B9 (Folate)97 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.25 mg1.95 mg
Vitamin K070 µg

Sesame Seeds vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Sesame Seeds is a better source of fluoride, and potassium than pink or red lentils.

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

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

Sesame SeedsPink or Red Lentils
Calcium975 mg48 mg
Copper4.082 mg1.3 mg
Fluoride02.2 µg
Iron14.55 mg7.39 mg
Magnesium351 mg59 mg
Manganese2.46 mg1.72 mg
Phosphorus629 mg294 mg
Potassium468 mg668 mg
Selenium34.4 µg0
Sodium11 mg7 mg
Zinc7.75 mg3.6 mg

The Final Word

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

Both sesame seeds and pink or red 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.

Sources

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