Groat vs. Lentil — In-Depth Nutrition Comparison
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How are groat and lentil different?
- Groat is richer in copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, and zinc, while lentil is higher in folate and iron.
- Groat covers your daily need for copper, 94% more than lentil.
- Groat contains 7 times more vitamin B3 than lentil. Groat contains 7.02mg of vitamin B3, while lentil contains 1.06mg.
- Groat has a higher glycemic index (54) than lentil (29).
Buckwheat and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +541.7% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more CopperCopper | +338.2% |
| Contains more ZincZinc | +89% |
| Contains more PhosphorusPhosphorus | +92.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +163.2% |
| Contains more SeleniumSelenium | +196.4% |
| Contains more IronIron | +51.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +482.2% |
| Contains more Vitamin B3Vitamin B3 | +562.3% |
| Contains more Vitamin B5Vitamin B5 | +93.3% |
| Contains more Vitamin B6Vitamin B6 | +18% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.3% |
| Contains more FolateFolate | +503.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.251mg | 94% |
| Magnesium | 231mg | 36mg | 46% |
| Folate | 30µg | 181µg | 38% |
| Vitamin B3 | 7.02mg | 1.06mg | 37% |
| Manganese | 1.3mg | 0.494mg | 35% |
| Vitamin B2 | 0.425mg | 0.073mg | 27% |
| Phosphorus | 347mg | 180mg | 24% |
| Carbs | 71.5g | 20.13g | 17% |
| Iron | 2.2mg | 3.33mg | 14% |
| Vitamin B5 | 1.233mg | 0.638mg | 12% |
| Calories | 343kcal | 116kcal | 11% |
| Zinc | 2.4mg | 1.27mg | 10% |
| Selenium | 8.3µg | 2.8µg | 10% |
| Fiber | 10g | 7.9g | 8% |
| Protein | 13.25g | 9.02g | 8% |
| Choline | 32.7mg | 6% | |
| Polyunsaturated fat | 1.039g | 0.175g | 6% |
| Vitamin B1 | 0.101mg | 0.169mg | 6% |
| Fats | 3.4g | 0.38g | 5% |
| Potassium | 460mg | 369mg | 3% |
| Saturated fat | 0.741g | 0.053g | 3% |
| Monounsaturated fat | 1.04g | 0.064g | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin B6 | 0.21mg | 0.178mg | 2% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Net carbs | 61.5g | 12.23g | N/A |
| Calcium | 18mg | 19mg | 0% |
| Sugar | 1.8g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.192mg | 0.081mg | 0% |
| Threonine | 0.506mg | 0.323mg | 0% |
| Isoleucine | 0.498mg | 0.39mg | 0% |
| Leucine | 0.832mg | 0.654mg | 0% |
| Lysine | 0.672mg | 0.63mg | 0% |
| Methionine | 0.172mg | 0.077mg | 0% |
| Phenylalanine | 0.52mg | 0.445mg | 0% |
| Valine | 0.678mg | 0.448mg | 0% |
| Histidine | 0.309mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +46.9% |
| Contains more FatsFats | +794.7% |
| Contains more CarbsCarbs | +255.2% |
| Contains more OtherOther | +153% |
| Contains more WaterWater | +614.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1525% |
| Contains more Poly. FatPolyunsaturated fat | +493.7% |
| Contains less Sat. FatSaturated fat | -92.8% |
