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  6. Lentil vs. Plantain raw

Lentil vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between lentil and plantain raw?

  • Lentil is higher in folate, iron, fiber, phosphorus, copper, zinc, and vitamin B1, yet plantain raw is higher in vitamin A, vitamin C, and vitamin B6.
  • Lentil's daily need coverage for folate is 40% more.
  • Lentil has 9 times more zinc than plantain raw. While lentil has 1.27mg of zinc, plantain raw has only 0.14mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Plantains, raw types in this article.

Infographic

Lentil vs Plantain raw 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
Lentil
8
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +533.3%
Contains more IronIron +455%
Contains more CopperCopper +209.9%
Contains more ZincZinc +807.1%
Contains more PhosphorusPhosphorus +429.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +86.7%
Contains more PotassiumPotassium +35.2%
~equal in Magnesium ~37mg

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
Lentil
7
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +142.9%
Contains more FolateFolate +722.7%
Contains more CholineCholine +142.2%
Contains more Vitamin CVitamin C +1126.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +27.3%
Contains more Vitamin B6Vitamin B6 +68%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Plantain raw DV% diff.
Folate 181µg 22µg 40%
Iron 3.33mg 0.6mg 34%
Fiber 7.9g 2.3g 22%
Manganese 0.494mg 21%
Phosphorus 180mg 34mg 21%
Vitamin C 1.5mg 18.4mg 19%
Copper 0.251mg 0.081mg 19%
Protein 9.02g 1.3g 15%
Zinc 1.27mg 0.14mg 10%
Vitamin B1 0.169mg 0.052mg 10%
Vitamin B6 0.178mg 0.299mg 9%
Vitamin B5 0.638mg 0.26mg 8%
Vitamin A 0µg 56µg 6%
Potassium 369mg 499mg 4%
Carbs 20.13g 31.89g 4%
Choline 32.7mg 13.5mg 3%
Vitamin B3 1.06mg 0.686mg 2%
Calcium 19mg 3mg 2%
Selenium 2.8µg 1.5µg 2%
Vitamin K 1.7µg 0.7µg 1%
Polyunsaturated fat 0.175g 0.069g 1%
Vitamin B2 0.073mg 0.054mg 1%
Calories 116kcal 122kcal 0%
Fats 0.38g 0.37g 0%
Net carbs 12.23g 29.59g N/A
Magnesium 36mg 37mg 0%
Sugar 1.8g 15g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.11mg 0.14mg 0%
Saturated fat 0.053g 0.143g 0%
Monounsaturated fat 0.064g 0.032g 0%
Tryptophan 0.081mg 0.015mg 0%
Threonine 0.323mg 0.034mg 0%
Isoleucine 0.39mg 0.036mg 0%
Leucine 0.654mg 0.059mg 0%
Lysine 0.63mg 0.06mg 0%
Methionine 0.077mg 0.017mg 0%
Phenylalanine 0.445mg 0.044mg 0%
Valine 0.448mg 0.046mg 0%
Histidine 0.254mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +593.8%
Contains more CarbsCarbs +58.4%
Contains more OtherOther +39.8%
~equal in Fats ~0.37g
~equal in Water ~65.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +153.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.