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Lentil vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between lentil and chinook salmon

  • Lentil is richer in folate, fiber, iron, and copper, while chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than lentil.
  • Lentil has a higher glycemic index (29) than chinook salmon (0).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Fish, salmon, chinook, cooked, dry heat.

Infographic

Lentil vs Chinook salmon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
5
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more IronIron +265.9%
Contains more CopperCopper +373.6%
Contains more ZincZinc +126.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +2500%
Contains more MagnesiumMagnesium +238.9%
Contains more CalciumCalcium +47.4%
Contains more PotassiumPotassium +36.9%
Contains more PhosphorusPhosphorus +106.1%
Contains more SeleniumSelenium +1571.4%

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.
Lentil
5
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +284.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +417.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +111%
Contains more Vitamin B3Vitamin B3 +847.6%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-117.7%
Contains more ProteinProtein +185.1%
Contains more FatsFats +3421.1%
~equal in Water ~65.6g

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +8871.9%
Contains more Poly. FatPolyunsaturated fat +1421.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 2.8µg 46.8µg 80%
Vitamin B3 1.06mg 10.045mg 56%
Folate 181µg 35µg 37%
Protein 9.02g 25.72g 33%
Fiber 7.9g 0g 32%
Iron 3.33mg 0.91mg 30%
Cholesterol 0mg 85mg 28%
Phosphorus 180mg 371mg 27%
Vitamin B6 0.178mg 0.462mg 22%
Copper 0.251mg 0.053mg 22%
Manganese 0.494mg 0.019mg 21%
Magnesium 36mg 122mg 20%
Fats 0.38g 13.38g 20%
Polyunsaturated fat 0.175g 2.662g 17%
Vitamin A 0µg 149µg 17%
Saturated fat 0.053g 3.214g 14%
Monounsaturated fat 0.064g 5.742g 14%
Vitamin B1 0.169mg 0.044mg 10%
Carbs 20.13g 0g 7%
Choline 32.7mg 6%
Calories 116kcal 231kcal 6%
Vitamin B2 0.073mg 0.154mg 6%
Zinc 1.27mg 0.56mg 6%
Vitamin B5 0.638mg 0.865mg 5%
Potassium 369mg 505mg 4%
Sodium 2mg 60mg 3%
Vitamin C 1.5mg 4.1mg 3%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Calcium 19mg 28mg 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g N/A
Tryptophan 0.081mg 0.288mg 0%
Threonine 0.323mg 1.127mg 0%
Isoleucine 0.39mg 1.185mg 0%
Leucine 0.654mg 2.09mg 0%
Lysine 0.63mg 2.362mg 0%
Methionine 0.077mg 0.761mg 0%
Phenylalanine 0.445mg 1.004mg 0%
Valine 0.448mg 1.325mg 0%
Histidine 0.254mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Chinook salmon
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
65%
Chinook salmon
Minerals Daily Need Coverage Score
46%
Lentil
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 3.161g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $13.9)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
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.
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.