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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
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
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

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
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
Minerals Daily Need Coverage Score
46%
Lentil
15%
Plantain raw

Comparison summary

Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $1.1)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 13.2g)
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 - 0.09g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Lentil
Lentil 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. 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.