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  6. Oatmeal vs. Lentil

Oatmeal vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Lentil

  • Oatmeal has more Iron, Vitamin A RAE, Vitamin B3, Vitamin B2, and Vitamin B6, while Lentil has more Folate, Fiber, Copper, Phosphorus, and Potassium.
  • Lentil covers your daily need of Folate 34% more than Oatmeal.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
4
:
6
Lentil
Lentil
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Manganese +13%
Contains more Selenium +78.6%
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Manganese +13%
Contains more Selenium +78.6%
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%

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.
Oatmeal
Oatmeal
5
:
5
Lentil
Lentil
Contains more Vitamin A +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Lentil
Lentil
Contains more Fats +257.9%
Contains more Water +20.7%
Contains more Protein +280.6%
Contains more Carbs +72.5%
Contains more Other +45.6%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +257.9%
Contains more Water +20.7%
Contains more Protein +280.6%
Contains more Carbs +72.5%
Contains more Other +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +143.4%
Contains less Saturated Fat -76.5%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +143.4%
Contains less Saturated Fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Lentil Opinion
Net carbs 9.97g 12.23g Lentil
Protein 2.37g 9.02g Lentil
Fats 1.36g 0.38g Oatmeal
Carbs 11.67g 20.13g Lentil
Calories 68kcal 116kcal Lentil
Starch 10.37g Oatmeal
Sugar 0.46g 1.8g Oatmeal
Fiber 1.7g 7.9g Lentil
Calcium 80mg 19mg Oatmeal
Iron 5.96mg 3.33mg Oatmeal
Magnesium 26mg 36mg Lentil
Phosphorus 77mg 180mg Lentil
Potassium 61mg 369mg Lentil
Sodium 49mg 2mg Lentil
Zinc 0.62mg 1.27mg Lentil
Copper 0.066mg 0.251mg Lentil
Manganese 0.558mg 0.494mg Oatmeal
Selenium 5µg 2.8µg Oatmeal
Vitamin A 433IU 8IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.26mg 0.169mg Oatmeal
Vitamin B2 0.215mg 0.073mg Oatmeal
Vitamin B3 3.025mg 1.06mg Oatmeal
Vitamin B5 0.317mg 0.638mg Lentil
Vitamin B6 0.29mg 0.178mg Oatmeal
Folate 44µg 181µg Lentil
Vitamin K 0.4µg 1.7µg Lentil
Tryptophan 0.04mg 0.081mg Lentil
Threonine 0.083mg 0.323mg Lentil
Isoleucine 0.105mg 0.39mg Lentil
Leucine 0.2mg 0.654mg Lentil
Lysine 0.135mg 0.63mg Lentil
Methionine 0.04mg 0.077mg Lentil
Phenylalanine 0.13mg 0.445mg Lentil
Valine 0.151mg 0.448mg Lentil
Histidine 0.057mg 0.254mg Lentil
Trans Fat 0.003g 0g Lentil
Saturated Fat 0.226g 0.053g Lentil
Monounsaturated Fat 0.391g 0.064g Oatmeal
Polyunsaturated fat 0.426g 0.175g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
26%
Lentil
Minerals Daily Need Coverage Score
45%
Oatmeal
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.34g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.173g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.