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  6. Cheese vs. Lentil

Cheese vs. Lentil — In-Depth Nutrition Comparison

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How are cheese and lentil different?

  • Cheese is higher in calcium, selenium, vitamin B12, and phosphorus; however, lentil is richer in iron, folate, and fiber.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Lentil has less cholesterol.
  • Cheese has a lower glycemic index (0) than lentil (29).

Cheese, cheddar and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Lentil
Lentil
6
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 CalciumCalcium +3636.8%
Contains more ZincZinc +186.6%
Contains more PhosphorusPhosphorus +152.8%
Contains more SeleniumSelenium +917.9%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +385.5%
Contains more IronIron +2278.6%
Contains more CopperCopper +736.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1729.6%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Lentil
Lentil
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +545.5%
Contains more Vitamin B2Vitamin B2 +486.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +41.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +482.8%
Contains more Vitamin B3Vitamin B3 +1696.6%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +169.7%
Contains more FolateFolate +570.4%

All nutrients comparison - raw data values

Nutrient Cheese Lentil DV% diff.
Saturated fat 18.867g 0.053g 86%
Calcium 710mg 19mg 69%
Fats 33.31g 0.38g 51%
Selenium 28.5µg 2.8µg 47%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.33mg 40%
Phosphorus 455mg 180mg 39%
Folate 27µg 181µg 39%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Fiber 0g 7.9g 32%
Protein 22.87g 9.02g 28%
Sodium 653mg 2mg 28%
Vitamin B2 0.428mg 0.073mg 27%
Copper 0.03mg 0.251mg 25%
Monounsaturated fat 9.246g 0.064g 23%
Zinc 3.64mg 1.27mg 22%
Manganese 0.027mg 0.494mg 20%
Calories 404kcal 116kcal 14%
Vitamin B1 0.029mg 0.169mg 12%
Potassium 76mg 369mg 9%
Vitamin B6 0.066mg 0.178mg 9%
Polyunsaturated fat 1.421g 0.175g 8%
Carbs 3.09g 20.13g 6%
Vitamin B3 0.059mg 1.06mg 6%
Vitamin B5 0.41mg 0.638mg 5%
Vitamin E 0.71mg 0.11mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 32.7mg 3%
Vitamin C 0mg 1.5mg 2%
Magnesium 27mg 36mg 2%
Vitamin K 2.4µg 1.7µg 1%
Protein per 100 calories 5.7g 7.8g N/A
Calories per 10 g protein 177kcal 129kcal N/A
Weight per 100 calories 25g 86g N/A
Unsaturated / Saturated Fat ratio 0.57 4.5 N/A
Net carbs 3.09g 12.23g N/A
Sugar 0.48g 1.8g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.081mg 0%
Threonine 1.044mg 0.323mg 0%
Isoleucine 1.206mg 0.39mg 0%
Leucine 1.939mg 0.654mg 0%
Lysine 1.025mg 0.63mg 0%
Methionine 0.547mg 0.077mg 0%
Phenylalanine 1.074mg 0.445mg 0%
Valine 1.404mg 0.448mg 0%
Histidine 0.547mg 0.254mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +153.5%
Contains more FatsFats +8665.8%
Contains more OtherOther +347%
Contains more CarbsCarbs +551.5%
Contains more WaterWater +88.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +14346.9%
Contains more Poly. FatPolyunsaturated fat +712%
Contains less Sat. FatSaturated fat -99.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.