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  6. Bran vs. Lentil

Bran vs. Lentil — In-Depth Nutrition Comparison

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The main differences between Bran and Lentil

  • Bran has more Manganese, and Selenium, however, Lentil has more Folate, Iron, Fiber, Copper, Vitamin B6, Phosphorus, Vitamin B5, and Potassium.
  • Daily need coverage for Folate from Lentil is 44% higher.
  • Lentil has 3 times less Selenium than Bran. Bran has 7.7µg of Selenium, while Lentil has 2.8µg.

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

Infographic

Bran 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.
Bran
Bran
4
:
6
Lentil
Lentil
Contains more Magnesium +11.1%
Contains less Sodium -50%
Contains more Manganese +95.1%
Contains more Selenium +175%
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%
Equal in Magnesium - 36
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Magnesium +11.1%
Contains less Sodium -50%
Contains more Manganese +95.1%
Contains more Selenium +175%
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%
Equal in Magnesium - 36

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.
Bran
Bran
0
:
10
Lentil
Lentil
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 - 0.169
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%
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 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 - 0.169

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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
6%
Bran
26%
Lentil
Minerals Daily Need Coverage Score
33%
Bran
46%
Lentil

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.