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Lentil vs. Chocolate milk — In-Depth Nutrition Comparison

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Important differences between lentil and chocolate milk

  • Lentil has more folate, iron, fiber, copper, manganese, phosphorus, vitamin B1, and vitamin B6; however, chocolate milk is richer in vitamin B12.
  • Lentil's daily need coverage for folate is 44% more.
  • Lentil contains 14 times more iron than chocolate milk. Lentil contains 3.33mg of iron, while chocolate milk contains 0.24mg.
  • Lentil contains less saturated fat.
  • Chocolate milk has a higher glycemic index. The glycemic index of chocolate milk is 45, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Lentil vs Chocolate milk 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
9
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +176.9%
Contains more PotassiumPotassium +121%
Contains more IronIron +1287.5%
Contains more CopperCopper +286.2%
Contains more ZincZinc +209.8%
Contains more PhosphorusPhosphorus +78.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +541.6%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +489.5%

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
9
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +356.8%
Contains more Vitamin B3Vitamin B3 +748%
Contains more Vitamin B5Vitamin B5 +116.3%
Contains more Vitamin B6Vitamin B6 +345%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +3520%
Contains more CholineCholine +92.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +121.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +184.5%
Contains more CarbsCarbs +94.7%
Contains more FatsFats +792.1%
Contains more WaterWater +18.2%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +41.1%
Contains more Mono. FatMonounsaturated fat +1446.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Chocolate milk
Lower in Cholesterol ok
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Lentil Chocolate milk DV% diff.
Folate 181µg 5µg 44%
Iron 3.33mg 0.24mg 39%
Fiber 7.9g 0.8g 28%
Copper 0.251mg 0.065mg 21%
Manganese 0.494mg 0.077mg 18%
Vitamin B12 0µg 0.33µg 14%
Protein 9.02g 3.17g 12%
Vitamin B1 0.169mg 0.037mg 11%
Phosphorus 180mg 101mg 11%
Vitamin B6 0.178mg 0.04mg 11%
Calcium 19mg 112mg 9%
Saturated fat 0.053g 2.104g 9%
Zinc 1.27mg 0.41mg 8%
Vitamin B5 0.638mg 0.295mg 7%
Vitamin B2 0.073mg 0.162mg 7%
Vitamin D 0µg 1.3µg 7%
Potassium 369mg 167mg 6%
Vitamin D 0IU 51IU 6%
Vitamin B3 1.06mg 0.125mg 6%
Fats 0.38g 3.39g 5%
Magnesium 36mg 13mg 5%
Cholesterol 0mg 12mg 4%
Carbs 20.13g 10.34g 3%
Sodium 2mg 60mg 3%
Vitamin A 0µg 27µg 3%
Choline 32.7mg 17mg 3%
Monounsaturated fat 0.064g 0.99g 2%
Calories 116kcal 83kcal 2%
Selenium 2.8µg 1.9µg 2%
Vitamin K 1.7µg 0.3µg 1%
Vitamin C 1.5mg 0.9mg 1%
Net carbs 12.23g 9.54g N/A
Sugar 1.8g 9.54g N/A
Vitamin E 0.11mg 0.07mg 0%
Polyunsaturated fat 0.175g 0.124g 0%
Tryptophan 0.081mg 0.041mg 0%
Threonine 0.323mg 0.135mg 0%
Isoleucine 0.39mg 0.164mg 0%
Leucine 0.654mg 0.3mg 0%
Lysine 0.63mg 0.265mg 0%
Methionine 0.077mg 0.083mg 0%
Phenylalanine 0.445mg 0.164mg 0%
Valine 0.448mg 0.208mg 0%
Histidine 0.254mg 0.096mg 0%
Caffeine 0mg 1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Chocolate milk
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
13%
Chocolate milk
Minerals Daily Need Coverage Score
46%
Lentil
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 7.74g)
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 - 2.051g)
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 - $0.5)
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

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.