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  6. Lentil vs. Groat

Lentil vs. Groat — In-Depth Nutrition Comparison

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How are Lentil and Groat different?

  • Lentil is richer in Folate, and Iron, while Groat is higher in Copper, Magnesium, Vitamin B3, Manganese, Vitamin B2, Phosphorus, Vitamin B5, and Zinc.
  • Groat covers your daily need of Copper 94% more than Lentil.
  • Lentil contains 6 times more Folate than Groat. Lentil contains 181µg of Folate, while Groat contains 30µg.

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

Infographic

Lentil vs Groat 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.
Lentil
Lentil
2
:
8
Groat
Groat
Contains more Iron +51.4%
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%
Equal in Calcium - 18
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Contains more Iron +51.4%
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%
Equal in Calcium - 18

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.
Lentil
Lentil
6
:
4
Groat
Groat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.3%
Contains more Folate +503.3%
Contains more Vitamin B2 +482.2%
Contains more Vitamin B3 +562.3%
Contains more Vitamin B5 +93.3%
Contains more Vitamin B6 +18%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Groat
Groat
Contains more Water +614.3%
Contains more Protein +46.9%
Contains more Fats +794.7%
Contains more Carbs +255.2%
Contains more Other +153%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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
Contains more Water +614.3%
Contains more Protein +46.9%
Contains more Fats +794.7%
Contains more Carbs +255.2%
Contains more Other +153%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Groat
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
26%
Lentil
33%
Groat
Minerals Daily Need Coverage Score
46%
Lentil
109%
Groat

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