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  6. Lentil vs. Oat

Lentil vs. Oat — In-Depth Nutrition Comparison

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How are Lentil and Oat different?

  • Lentil is richer in Folate, while Oat is higher in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, Iron, Vitamin B5, and Fiber.
  • Oat covers your daily need of Manganese 192% more than Lentil.
  • Lentil contains 3 times more Folate than Oat. Lentil contains 181µg of Folate, while Oat contains 56µg.

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

Infographic

Lentil vs Oat 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
1
:
8
Oat
Oat
Contains more Calcium +184.2%
Contains more Iron +41.7%
Contains more Magnesium +391.7%
Contains more Phosphorus +190.6%
Contains more Potassium +16.3%
Contains more Zinc +212.6%
Contains more Copper +149.4%
Contains more Manganese +895.1%
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%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +184.2%
Contains more Iron +41.7%
Contains more Magnesium +391.7%
Contains more Phosphorus +190.6%
Contains more Potassium +16.3%
Contains more Zinc +212.6%
Contains more Copper +149.4%
Contains more Manganese +895.1%
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
7
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%
Contains more Vitamin B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Equal in Vitamin B3 - 0.961
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%
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%
Contains more Vitamin B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Equal in Vitamin B3 - 0.961

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
:
4
Oat
Oat
Contains more Water +747.2%
Contains more Protein +87.3%
Contains more Fats +1715.8%
Contains more Carbs +229.2%
Contains more Other +107.2%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +747.2%
Contains more Protein +87.3%
Contains more Fats +1715.8%
Contains more Carbs +229.2%
Contains more Other +107.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Oat
Oat
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +1348.6%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +1348.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Oat Opinion
Net carbs 12.23g 55.67g Oat
Protein 9.02g 16.89g Oat
Fats 0.38g 6.9g Oat
Carbs 20.13g 66.27g Oat
Calories 116kcal 389kcal Oat
Sugar 1.8g Oat
Fiber 7.9g 10.6g Oat
Calcium 19mg 54mg Oat
Iron 3.33mg 4.72mg Oat
Magnesium 36mg 177mg Oat
Phosphorus 180mg 523mg Oat
Potassium 369mg 429mg Oat
Sodium 2mg 2mg
Zinc 1.27mg 3.97mg Oat
Copper 0.251mg 0.626mg Oat
Manganese 0.494mg 4.916mg Oat
Selenium 2.8µg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.763mg Oat
Vitamin B2 0.073mg 0.139mg Oat
Vitamin B3 1.06mg 0.961mg Lentil
Vitamin B5 0.638mg 1.349mg Oat
Vitamin B6 0.178mg 0.119mg Lentil
Folate 181µg 56µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.234mg Oat
Threonine 0.323mg 0.575mg Oat
Isoleucine 0.39mg 0.694mg Oat
Leucine 0.654mg 1.284mg Oat
Lysine 0.63mg 0.701mg Oat
Methionine 0.077mg 0.312mg Oat
Phenylalanine 0.445mg 0.895mg Oat
Valine 0.448mg 0.937mg Oat
Histidine 0.254mg 0.405mg Oat
Saturated Fat 0.053g 1.217g Lentil
Monounsaturated Fat 0.064g 2.178g Oat
Polyunsaturated fat 0.175g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Oat
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%
Oat
Minerals Daily Need Coverage Score
46%
Lentil
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.5)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.164g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 30)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.