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  6. Almond butter vs. Lentil

Almond butter vs. Lentil — In-Depth Nutrition Comparison

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A recap on differences between almond butter and lentil

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, calcium, and zinc; however, lentil is higher in folate.
  • Almond butter covers your daily vitamin E needs 161% more than lentil.
  • Lentil contains 78 times less saturated fat than almond butter. Almond butter contains 4.152g of saturated fat, while lentil contains 0.053g.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Lentil
Lentil
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +675%
Contains more CalciumCalcium +1726.3%
Contains more PotassiumPotassium +102.7%
Contains more CopperCopper +272.1%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +182.2%
Contains more ManganeseManganese +331.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +16.7%
~equal in Iron ~3.33mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Lentil
Lentil
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin EVitamin E +21909.1%
Contains more Vitamin B2Vitamin B2 +1186.3%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more CholineCholine +59.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +312.2%
Contains more Vitamin B5Vitamin B5 +100.6%
Contains more Vitamin B6Vitamin B6 +72.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +241.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Lentil DV% diff.
Vitamin E 24.21mg 0.11mg 161%
Polyunsaturated fat 13.613g 0.175g 90%
Fats 55.5g 0.38g 85%
Monounsaturated fat 32.445g 0.064g 81%
Copper 0.934mg 0.251mg 76%
Manganese 2.131mg 0.494mg 71%
Vitamin B2 0.939mg 0.073mg 67%
Magnesium 279mg 36mg 58%
Phosphorus 508mg 180mg 47%
Calcium 347mg 19mg 33%
Folate 53µg 181µg 32%
Calories 614kcal 116kcal 25%
Protein 20.96g 9.02g 24%
Saturated fat 4.152g 0.053g 19%
Zinc 3.29mg 1.27mg 18%
Vitamin B3 3.155mg 1.06mg 13%
Vitamin B1 0.041mg 0.169mg 11%
Potassium 748mg 369mg 11%
Fiber 10.3g 7.9g 10%
Vitamin B5 0.318mg 0.638mg 6%
Vitamin B6 0.103mg 0.178mg 6%
Choline 52.1mg 32.7mg 4%
Vitamin C 0mg 1.5mg 2%
Iron 3.49mg 3.33mg 2%
Selenium 2.4µg 2.8µg 1%
Vitamin K 0µg 1.7µg 1%
Carbs 18.82g 20.13g 0%
Net carbs 8.52g 12.23g N/A
Sugar 4.43g 1.8g N/A
Starch 0.08g 0%
Sodium 7mg 2mg 0%
Tryptophan 0.159mg 0.081mg 0%
Threonine 0.555mg 0.323mg 0%
Isoleucine 0.813mg 0.39mg 0%
Leucine 1.483mg 0.654mg 0%
Lysine 0.612mg 0.63mg 0%
Methionine 0.122mg 0.077mg 0%
Phenylalanine 1.149mg 0.445mg 0%
Valine 0.937mg 0.448mg 0%
Histidine 0.55mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Lentil
Lentil
2
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 ProteinProtein +132.4%
Contains more FatsFats +14505.3%
Contains more OtherOther +271.1%
Contains more WaterWater +4146.3%
~equal in Carbs ~20.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +50595.3%
Contains more Poly. FatPolyunsaturated fat +7678.9%
Contains less Sat. FatSaturated fat -98.7%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.