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Lentil vs. Black pepper — In-Depth Nutrition Comparison

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Significant differences between lentil and black pepper

  • Lentil is richer in folate, while black pepper is higher in manganese, vitamin K, copper, iron, fiber, calcium, magnesium, potassium, and vitamin B5.
  • Black pepper covers your daily manganese needs 533% more than lentil.
  • Lentil has 11 times more folate than black pepper. Lentil has 181µg of folate, while black pepper has 17µg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Spices, pepper, black.

Infographic

Lentil vs Black pepper 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more PhosphorusPhosphorus +13.9%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +2231.6%
Contains more PotassiumPotassium +260.2%
Contains more IronIron +191.6%
Contains more CopperCopper +429.9%
Contains more ManganeseManganese +2481.6%
Contains more SeleniumSelenium +75%
~equal in Zinc ~1.19mg

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.
Lentil
4
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%
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +56.5%
Contains more FolateFolate +964.7%
Contains more CholineCholine +189.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +845.5%
Contains more Vitamin B2Vitamin B2 +146.6%
Contains more Vitamin B5Vitamin B5 +119.3%
Contains more Vitamin B6Vitamin B6 +63.5%
Contains more Vitamin KVitamin K +9529.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.143mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +458.9%
Contains more ProteinProtein +15.2%
Contains more FatsFats +757.9%
Contains more CarbsCarbs +217.7%
Contains more OtherOther +1097.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +1054.7%
Contains more Poly. FatPolyunsaturated fat +470.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Black pepper DV% diff.
Manganese 0.494mg 12.753mg 533%
Vitamin K 1.7µg 163.7µg 135%
Copper 0.251mg 1.33mg 120%
Iron 3.33mg 9.71mg 80%
Fiber 7.9g 25.3g 70%
Calcium 19mg 443mg 42%
Folate 181µg 17µg 41%
Magnesium 36mg 171mg 32%
Potassium 369mg 1329mg 28%
Carbs 20.13g 63.95g 15%
Vitamin B5 0.638mg 1.399mg 15%
Vitamin B6 0.178mg 0.291mg 9%
Vitamin B2 0.073mg 0.18mg 8%
Calories 116kcal 251kcal 7%
Saturated fat 0.053g 1.392g 6%
Vitamin E 0.11mg 1.04mg 6%
Polyunsaturated fat 0.175g 0.998g 5%
Vitamin B1 0.169mg 0.108mg 5%
Fats 0.38g 3.26g 4%
Choline 32.7mg 11.3mg 4%
Selenium 2.8µg 4.9µg 4%
Phosphorus 180mg 158mg 3%
Vitamin A 0µg 27µg 3%
Protein 9.02g 10.39g 3%
Vitamin C 1.5mg 0mg 2%
Monounsaturated fat 0.064g 0.739g 2%
Vitamin B3 1.06mg 1.143mg 1%
Zinc 1.27mg 1.19mg 1%
Sodium 2mg 20mg 1%
Net carbs 12.23g 38.65g N/A
Sugar 1.8g 0.64g N/A
Tryptophan 0.081mg 0.058mg 0%
Threonine 0.323mg 0.244mg 0%
Isoleucine 0.39mg 0.366mg 0%
Leucine 0.654mg 1.014mg 0%
Lysine 0.63mg 0.244mg 0%
Methionine 0.077mg 0.096mg 0%
Phenylalanine 0.445mg 0.446mg 0%
Valine 0.448mg 0.547mg 0%
Histidine 0.254mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Black pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Lentil
54%
Black pepper
Minerals Daily Need Coverage Score
46%
Lentil
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.339g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 3)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.4)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 1.16g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.