Lentil vs. Crackers — In-Depth Nutrition Comparison
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How are lentil and crackers different?
- Lentil is higher in fiber, folate, and copper; however, crackers are richer in vitamin K, vitamin B2, vitamin B1, vitamin B3, and vitamin E.
- Daily need coverage for vitamin K for crackers is 56% higher.
- Lentil contains 3 times more fiber than crackers. While lentil contains 7.9g of fiber, crackers contain only 2.3g.
- Lentil has less saturated fat.
- Lentil has a lower glycemic index (29) than crackers (63).
Lentils, mature seeds, cooked, boiled, without salt and Crackers, standard snack-type, regular are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +212.7% |
| Contains more CopperCopper | +141.3% |
| Contains more ZincZinc | +159.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +531.6% |
| Contains more IronIron | +21% |
| Contains more PhosphorusPhosphorus | +37.8% |
| Contains more SeleniumSelenium | +139.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +53% |
| Contains more Vitamin B6Vitamin B6 | +182.5% |
| Contains more FolateFolate | +96.7% |
| Contains more CholineCholine | +240.6% |
| Contains more Vitamin EVitamin E | +2654.5% |
| Contains more Vitamin B1Vitamin B1 | +146.2% |
| Contains more Vitamin B2Vitamin B2 | +524.7% |
| Contains more Vitamin B3Vitamin B3 | +310.6% |
| Contains more Vitamin KVitamin K | +3976.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.175g | 13.137g | 86% |
| Vitamin K | 1.7µg | 69.3µg | 56% |
| Fats | 0.38g | 26.43g | 40% |
| Sodium | 2mg | 726mg | 31% |
| Vitamin B2 | 0.073mg | 0.456mg | 29% |
| Saturated fat | 0.053g | 5.562g | 25% |
| Folate | 181µg | 92µg | 22% |
| Fiber | 7.9g | 2.3g | 22% |
| Vitamin B3 | 1.06mg | 4.352mg | 21% |
| Vitamin B1 | 0.169mg | 0.416mg | 21% |
| Calories | 116kcal | 510kcal | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.11mg | 3.03mg | 19% |
| Copper | 0.251mg | 0.104mg | 16% |
| Monounsaturated fat | 0.064g | 6.553g | 16% |
| Carbs | 20.13g | 61.3g | 14% |
| Calcium | 19mg | 120mg | 10% |
| Phosphorus | 180mg | 248mg | 10% |
| Iron | 3.33mg | 4.03mg | 9% |
| Vitamin B6 | 0.178mg | 0.063mg | 9% |
| Zinc | 1.27mg | 0.49mg | 7% |
| Potassium | 369mg | 118mg | 7% |
| Selenium | 2.8µg | 6.7µg | 7% |
| Protein | 9.02g | 6.64g | 5% |
| Choline | 32.7mg | 9.6mg | 4% |
| Vitamin B5 | 0.638mg | 0.417mg | 4% |
| Magnesium | 36mg | 18mg | 4% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Net carbs | 12.23g | 59g | N/A |
| Sugar | 1.8g | 8.18g | N/A |
| Manganese | 0.494mg | 0.491mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.081mg | 0.084mg | 0% |
| Threonine | 0.323mg | 0.193mg | 0% |
| Isoleucine | 0.39mg | 0.246mg | 0% |
| Leucine | 0.654mg | 0.471mg | 0% |
| Lysine | 0.63mg | 0.103mg | 0% |
| Methionine | 0.077mg | 0.112mg | 0% |
| Phenylalanine | 0.445mg | 0.331mg | 0% |
| Valine | 0.448mg | 0.294mg | 0% |
| Histidine | 0.254mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.8% |
| Contains more WaterWater | +2117.8% |
| Contains more FatsFats | +6855.3% |
| Contains more CarbsCarbs | +204.5% |
| Contains more OtherOther | +200% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +10139.1% |
| Contains more Poly. FatPolyunsaturated fat | +7406.9% |
