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  6. Olive oil vs. Lentil

Olive oil vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between Olive oil and Lentil

  • Olive oil has more Vitamin E , and Vitamin K, while Lentil has more Folate, Iron, Fiber, Copper, Phosphorus, Manganese, and Vitamin B1.
  • Olive oil covers your daily need of Vitamin E 95% more than Lentil.
  • Olive oil contains 261 times more Saturated Fat than Lentil. While Olive oil contains 13.808g of Saturated Fat, Lentil contains only 0.053g.

These are the specific foods used in this comparison Oil, olive, salad or cooking and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Olive oil 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.
Olive oil
Olive oil
0
:
9
Lentil
Lentil
Contains more Calcium +1800%
Contains more Iron +494.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +36800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Equal in Sodium - 2
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +1800%
Contains more Iron +494.6%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +36800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
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.
Olive oil
Olive oil
2
:
8
Lentil
Lentil
Contains more Vitamin E +12945.5%
Contains more Vitamin K +3441.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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 E +12945.5%
Contains more Vitamin K +3441.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Lentil
Lentil
Contains more Fats +26215.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +26215.8%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +113901.6%
Contains more Polyunsaturated fat +5913.1%
Contains less Saturated Fat -99.6%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +113901.6%
Contains more Polyunsaturated fat +5913.1%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Lentil Opinion
Net carbs 0g 12.23g Lentil
Protein 0g 9.02g Lentil
Fats 100g 0.38g Olive oil
Carbs 0g 20.13g Lentil
Calories 884kcal 116kcal Olive oil
Sugar 0g 1.8g Olive oil
Fiber 0g 7.9g Lentil
Calcium 1mg 19mg Lentil
Iron 0.56mg 3.33mg Lentil
Magnesium 0mg 36mg Lentil
Phosphorus 0mg 180mg Lentil
Potassium 1mg 369mg Lentil
Sodium 2mg 2mg
Zinc 0mg 1.27mg Lentil
Copper 0mg 0.251mg Lentil
Manganese 0mg 0.494mg Lentil
Selenium 0µg 2.8µg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 14.35mg 0.11mg Olive oil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0mg 0.169mg Lentil
Vitamin B2 0mg 0.073mg Lentil
Vitamin B3 0mg 1.06mg Lentil
Vitamin B5 0mg 0.638mg Lentil
Vitamin B6 0mg 0.178mg Lentil
Folate 0µg 181µg Lentil
Vitamin K 60.2µg 1.7µg Olive oil
Tryptophan 0mg 0.081mg Lentil
Threonine 0mg 0.323mg Lentil
Isoleucine 0mg 0.39mg Lentil
Leucine 0mg 0.654mg Lentil
Lysine 0mg 0.63mg Lentil
Methionine 0mg 0.077mg Lentil
Phenylalanine 0mg 0.445mg Lentil
Valine 0mg 0.448mg Lentil
Histidine 0mg 0.254mg Lentil
Saturated Fat 13.808g 0.053g Lentil
Monounsaturated Fat 72.961g 0.064g Olive oil
Polyunsaturated fat 10.523g 0.175g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
36%
Olive oil
26%
Lentil
Minerals Daily Need Coverage Score
2%
Olive oil
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 29)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 13.755g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.3)
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 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.