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  6. Lentil vs. Millet

Lentil vs. Millet — In-Depth Nutrition Comparison

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Important differences between Lentil and Millet

  • Lentil has more Folate, Iron, Fiber, Phosphorus, Copper, Manganese, Vitamin B5, Potassium, Vitamin B6, and Vitamin B1 than Millet.
  • Lentil's daily need coverage for Folate is 41% more.
  • Lentil contains 6 times more Fiber than Millet. Lentil contains 7.9g of Fiber, while Millet contains 1.3g.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Lentil vs Millet 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
8
:
1
Millet
Millet
Contains more Calcium +533.3%
Contains more Iron +428.6%
Contains more Phosphorus +80%
Contains more Potassium +495.2%
Contains more Zinc +39.6%
Contains more Copper +55.9%
Contains more Manganese +81.6%
Contains more Selenium +211.1%
Contains more Magnesium +22.2%
Equal in Sodium - 2
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Millet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 24% 32% 43% 6% 1% 25% 54% 36% 5%
Contains more Calcium +533.3%
Contains more Iron +428.6%
Contains more Phosphorus +80%
Contains more Potassium +495.2%
Contains more Zinc +39.6%
Contains more Copper +55.9%
Contains more Manganese +81.6%
Contains more Selenium +211.1%
Contains more Magnesium +22.2%
Equal in Sodium - 2

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
8
:
2
Millet
Millet
Contains more Vitamin A +166.7%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B5 +273.1%
Contains more Vitamin B6 +64.8%
Contains more Folate +852.6%
Contains more Vitamin K +466.7%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +25.5%
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%
Millet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Contains more Vitamin A +166.7%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B5 +273.1%
Contains more Vitamin B6 +64.8%
Contains more Folate +852.6%
Contains more Vitamin K +466.7%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B3 +25.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
:
3
Millet
Millet
Contains more Protein +157%
Contains more Other +102.4%
Contains more Fats +163.2%
Contains more Carbs +17.6%
Equal in Water - 71.41
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Millet
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more Protein +157%
Contains more Other +102.4%
Contains more Fats +163.2%
Contains more Carbs +17.6%
Equal in Water - 71.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Millet
Millet
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +190.3%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Millet
20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +187.5%
Contains more Polyunsaturated fat +190.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Millet Opinion
Net carbs 12.23g 22.37g Millet
Protein 9.02g 3.51g Lentil
Fats 0.38g 1g Millet
Carbs 20.13g 23.67g Millet
Calories 116kcal 119kcal Millet
Sugar 1.8g 0.13g Millet
Fiber 7.9g 1.3g Lentil
Calcium 19mg 3mg Lentil
Iron 3.33mg 0.63mg Lentil
Magnesium 36mg 44mg Millet
Phosphorus 180mg 100mg Lentil
Potassium 369mg 62mg Lentil
Sodium 2mg 2mg
Zinc 1.27mg 0.91mg Lentil
Copper 0.251mg 0.161mg Lentil
Manganese 0.494mg 0.272mg Lentil
Selenium 2.8µg 0.9µg Lentil
Vitamin A 8IU 3IU Lentil
Vitamin E 0.11mg 0.02mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.106mg Lentil
Vitamin B2 0.073mg 0.082mg Millet
Vitamin B3 1.06mg 1.33mg Millet
Vitamin B5 0.638mg 0.171mg Lentil
Vitamin B6 0.178mg 0.108mg Lentil
Folate 181µg 19µg Lentil
Vitamin K 1.7µg 0.3µg Lentil
Tryptophan 0.081mg 0.038mg Lentil
Threonine 0.323mg 0.113mg Lentil
Isoleucine 0.39mg 0.148mg Lentil
Leucine 0.654mg 0.446mg Lentil
Lysine 0.63mg 0.067mg Lentil
Methionine 0.077mg 0.07mg Lentil
Phenylalanine 0.445mg 0.185mg Lentil
Valine 0.448mg 0.184mg Lentil
Histidine 0.254mg 0.075mg Lentil
Saturated Fat 0.053g 0.172g Lentil
Monounsaturated Fat 0.064g 0.184g Millet
Polyunsaturated fat 0.175g 0.508g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Millet
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
10%
Millet
Minerals Daily Need Coverage Score
46%
Lentil
22%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.67g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.