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Groat vs Lentil - In-Depth Nutrition Comparison

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Significant differences between Groat and Lentil

  • Lentil is richer than Groat in Folate, Iron, Fiber, Phosphorus, Copper, Vitamin B1, Potassium, Vitamin B6, Zinc, and Vitamin B5.
  • Lentil covers your daily Folate needs 42% more than Groat.

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Groat vs Lentil infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
1
:
7
Lentil
Contains more Magnesium +41.7%
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Magnesium +41.7%
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Groat
1
:
9
Lentil
Contains more Vitamin K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 K +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Groat Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Groat Lentil Opinion
Net carbs 17.24g 12.23g Groat
Protein 3.38g 9.02g Lentil
Fats 0.62g 0.38g Groat
Carbs 19.94g 20.13g Lentil
Calories 92kcal 116kcal Lentil
Starch g g
Fructose 0.1g g Groat
Sugar 0.9g 1.8g Groat
Fiber 2.7g 7.9g Lentil
Calcium 7mg 19mg Lentil
Iron 0.8mg 3.33mg Lentil
Magnesium 51mg 36mg Groat
Phosphorus 70mg 180mg Lentil
Potassium 88mg 369mg Lentil
Sodium 4mg 2mg Lentil
Zinc 0.61mg 1.27mg Lentil
Copper 0.146mg 0.251mg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.09mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.04mg 0.169mg Lentil
Vitamin B2 0.039mg 0.073mg Lentil
Vitamin B3 0.94mg 1.06mg Lentil
Vitamin B5 0.359mg 0.638mg Lentil
Vitamin B6 0.077mg 0.178mg Lentil
Folate 14µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 1.7µg Groat
Tryptophan 0.049mg 0.081mg Lentil
Threonine 0.129mg 0.323mg Lentil
Isoleucine 0.127mg 0.39mg Lentil
Leucine 0.212mg 0.654mg Lentil
Lysine 0.172mg 0.63mg Lentil
Methionine 0.044mg 0.077mg Lentil
Phenylalanine 0.133mg 0.445mg Lentil
Valine 0.173mg 0.448mg Lentil
Histidine 0.079mg 0.254mg Lentil
Cholesterol 0mg 0mg
Trans Fat g 0g Groat
Saturated Fat 0.134g 0.053g Lentil
Monounsaturated Fat 0.188g 0.064g Groat
Polyunsaturated fat 0.188g 0.175g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Groat
26
Lentil
Mineral Summary Score
22
Groat
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Groat
54%
Lentil
Carbohydrates
20%
Groat
20%
Lentil
Fats
3%
Groat
2%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 16)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
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 is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.9g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.