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  6. Lentil vs. Bran

Lentil vs. Bran — In-Depth Nutrition Comparison

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The main differences between Lentil and Bran

  • Lentil has more Folate, Iron, Fiber, Copper, Vitamin B6, Phosphorus, Vitamin B5, and Potassium, however, Bran has more Manganese, and Selenium.
  • Daily need coverage for Folate from Lentil is 44% higher.
  • Bran has 7 times less Vitamin B6 than Lentil. Lentil has 0.178mg of Vitamin B6, while Bran has 0.025mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Lentil vs Bran 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
6
:
4
Bran
Bran
Contains more Calcium +90%
Contains more Iron +278.4%
Contains more Phosphorus +51.3%
Contains more Potassium +301.1%
Contains more Zinc +139.6%
Contains more Copper +280.3%
Contains more Magnesium +11.1%
Contains less Sodium -50%
Contains more Manganese +95.1%
Contains more Selenium +175%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +90%
Contains more Iron +278.4%
Contains more Phosphorus +51.3%
Contains more Potassium +301.1%
Contains more Zinc +139.6%
Contains more Copper +280.3%
Contains more Magnesium +11.1%
Contains less Sodium -50%
Contains more Manganese +95.1%
Contains more Selenium +175%

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
10
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +636.1%
Contains more Vitamin B5 +194%
Contains more Vitamin B6 +612%
Contains more Folate +2916.7%
Equal in Vitamin B1 - 0.16
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%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +114.7%
Contains more Vitamin B3 +636.1%
Contains more Vitamin B5 +194%
Contains more Vitamin B6 +612%
Contains more Folate +2916.7%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Bran
Bran
Contains more Protein +181%
Contains more Carbs +76%
Contains more Other +69.4%
Contains more Fats +126.3%
Contains more Water +20.6%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +181%
Contains more Carbs +76%
Contains more Other +69.4%
Contains more Fats +126.3%
Contains more Water +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Bran
Bran
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +354.7%
Contains more Polyunsaturated fat +93.7%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -67.5%
Contains more Monounsaturated Fat +354.7%
Contains more Polyunsaturated fat +93.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Bran Opinion
Net carbs 12.23g 8.84g Lentil
Protein 9.02g 3.21g Lentil
Fats 0.38g 0.86g Bran
Carbs 20.13g 11.44g Lentil
Calories 116kcal 40kcal Lentil
Sugar 1.8g Bran
Fiber 7.9g 2.6g Lentil
Calcium 19mg 10mg Lentil
Iron 3.33mg 0.88mg Lentil
Magnesium 36mg 40mg Bran
Phosphorus 180mg 119mg Lentil
Potassium 369mg 92mg Lentil
Sodium 2mg 1mg Bran
Zinc 1.27mg 0.53mg Lentil
Copper 0.251mg 0.066mg Lentil
Manganese 0.494mg 0.964mg Bran
Selenium 2.8µg 7.7µg Bran
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.16mg Lentil
Vitamin B2 0.073mg 0.034mg Lentil
Vitamin B3 1.06mg 0.144mg Lentil
Vitamin B5 0.638mg 0.217mg Lentil
Vitamin B6 0.178mg 0.025mg Lentil
Folate 181µg 6µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.057mg Lentil
Threonine 0.323mg 0.086mg Lentil
Isoleucine 0.39mg 0.114mg Lentil
Leucine 0.654mg 0.235mg Lentil
Lysine 0.63mg 0.13mg Lentil
Methionine 0.077mg 0.057mg Lentil
Phenylalanine 0.445mg 0.155mg Lentil
Valine 0.448mg 0.165mg Lentil
Histidine 0.254mg 0.07mg Lentil
Saturated Fat 0.053g 0.163g Lentil
Monounsaturated Fat 0.064g 0.291g Bran
Polyunsaturated fat 0.175g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Bran
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
6%
Bran
Minerals Daily Need Coverage Score
46%
Lentil
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 27)
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 is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.1)
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.