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  6. Groat vs. Lentil

Groat vs. Lentil — In-Depth Nutrition Comparison

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How are Groat and Lentil different?

  • Groat is richer in Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, and Zinc, while Lentil is higher in Folate, and Iron.
  • Groat covers your daily need of Copper 94% more than Lentil.
  • Groat contains 7 times more Vitamin B3 than Lentil. Groat contains 7.02mg of Vitamin B3, while Lentil contains 1.06mg.

Buckwheat and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Groat vs Lentil 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.
Groat
Groat
8
:
2
Lentil
Lentil
Contains more Magnesium +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Contains more Manganese +163.2%
Contains more Selenium +196.4%
Contains more Iron +51.4%
Equal in Calcium - 19
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Magnesium +541.7%
Contains more Phosphorus +92.8%
Contains more Potassium +24.7%
Contains less Sodium -50%
Contains more Zinc +89%
Contains more Copper +338.2%
Contains more Manganese +163.2%
Contains more Selenium +196.4%
Contains more Iron +51.4%
Equal in Calcium - 19

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.
Groat
Groat
4
:
6
Lentil
Lentil
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
Groat
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% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Lentil
Lentil
Contains more Protein +46.9%
Contains more Fats +794.7%
Contains more Carbs +255.2%
Contains more Other +153%
Contains more Water +614.3%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Protein +46.9%
Contains more Fats +794.7%
Contains more Carbs +255.2%
Contains more Other +153%
Contains more Water +614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +493.7%
Contains less Saturated Fat -92.8%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1525%
Contains more Polyunsaturated fat +493.7%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Lentil
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Lentil Opinion
Net carbs 61.5g 12.23g Groat
Protein 13.25g 9.02g Groat
Fats 3.4g 0.38g Groat
Carbs 71.5g 20.13g Groat
Calories 343kcal 116kcal Groat
Sugar 1.8g Groat
Fiber 10g 7.9g Groat
Calcium 18mg 19mg Lentil
Iron 2.2mg 3.33mg Lentil
Magnesium 231mg 36mg Groat
Phosphorus 347mg 180mg Groat
Potassium 460mg 369mg Groat
Sodium 1mg 2mg Groat
Zinc 2.4mg 1.27mg Groat
Copper 1.1mg 0.251mg Groat
Manganese 1.3mg 0.494mg Groat
Selenium 8.3µg 2.8µg Groat
Vitamin A 0IU 8IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.101mg 0.169mg Lentil
Vitamin B2 0.425mg 0.073mg Groat
Vitamin B3 7.02mg 1.06mg Groat
Vitamin B5 1.233mg 0.638mg Groat
Vitamin B6 0.21mg 0.178mg Groat
Folate 30µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.192mg 0.081mg Groat
Threonine 0.506mg 0.323mg Groat
Isoleucine 0.498mg 0.39mg Groat
Leucine 0.832mg 0.654mg Groat
Lysine 0.672mg 0.63mg Groat
Methionine 0.172mg 0.077mg Groat
Phenylalanine 0.52mg 0.445mg Groat
Valine 0.678mg 0.448mg Groat
Histidine 0.309mg 0.254mg Groat
Saturated Fat 0.741g 0.053g Lentil
Monounsaturated Fat 1.04g 0.064g Groat
Polyunsaturated fat 1.039g 0.175g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Groat
26%
Lentil
Minerals Daily Need Coverage Score
109%
Groat
46%
Lentil

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.688g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.5)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.