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Lentil vs. Curry powder — In-Depth Nutrition Comparison

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A recap on differences between lentil and curry powder

  • Lentil has more folate; however, curry powder is higher in manganese, iron, fiber, vitamin E, copper, vitamin K, selenium, magnesium, and calcium.
  • Curry powder covers your daily manganese needs 339% more than lentil.
  • Curry powder contains 3 times less folate than lentil. Lentil contains 181µg of folate, while curry powder contains 56µg.
  • The glycemic index of lentil is higher.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Spices, curry powder.

Infographic

Lentil vs Curry powder 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
1
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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +608.3%
Contains more CalciumCalcium +2663.2%
Contains more PotassiumPotassium +217.1%
Contains more IronIron +473.6%
Contains more CopperCopper +378.1%
Contains more ZincZinc +270.1%
Contains more PhosphorusPhosphorus +103.9%
Contains more ManganeseManganese +1580.2%
Contains more SeleniumSelenium +1339.3%

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.
Lentil
3
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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
Contains more Vitamin CVitamin C +114.3%
Contains more Vitamin B6Vitamin B6 +69.5%
Contains more FolateFolate +223.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22845.5%
Contains more Vitamin B2Vitamin B2 +174%
Contains more Vitamin B3Vitamin B3 +207.5%
Contains more Vitamin B5Vitamin B5 +67.7%
Contains more Vitamin KVitamin K +5770.6%
Contains more CholineCholine +96.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.176mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
14% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 g
Contains more WaterWater +691.4%
Contains more ProteinProtein +58.4%
Contains more FatsFats +3586.8%
Contains more CarbsCarbs +177.3%
Contains more OtherOther +751.8%

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
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +13621.9%
Contains more Poly. FatPolyunsaturated fat +1646.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Curry powder DV% diff.
Manganese 0.494mg 8.3mg 339%
Iron 3.33mg 19.1mg 197%
Fiber 7.9g 53.2g 181%
Vitamin E 0.11mg 25.24mg 168%
Copper 0.251mg 1.2mg 105%
Vitamin K 1.7µg 99.8µg 82%
Selenium 2.8µg 40.3µg 68%
Magnesium 36mg 255mg 52%
Calcium 19mg 525mg 51%
Zinc 1.27mg 4.7mg 31%
Folate 181µg 56µg 31%
Phosphorus 180mg 367mg 27%
Potassium 369mg 1170mg 24%
Monounsaturated fat 0.064g 8.782g 22%
Fats 0.38g 14.01g 21%
Polyunsaturated fat 0.175g 3.056g 19%
Vitamin B3 1.06mg 3.26mg 14%
Carbs 20.13g 55.83g 12%
Protein 9.02g 14.29g 11%
Calories 116kcal 325kcal 10%
Vitamin B2 0.073mg 0.2mg 10%
Vitamin B5 0.638mg 1.07mg 9%
Saturated fat 0.053g 1.648g 7%
Vitamin B6 0.178mg 0.105mg 6%
Choline 32.7mg 64.2mg 6%
Sodium 2mg 52mg 2%
Vitamin B1 0.169mg 0.176mg 1%
Fructose 0.79g 1%
Vitamin C 1.5mg 0.7mg 1%
Net carbs 12.23g 2.63g N/A
Sugar 1.8g 2.76g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.081mg 0.11mg 0%
Threonine 0.323mg 0.35mg 0%
Isoleucine 0.39mg 0.63mg 0%
Leucine 0.654mg 0.89mg 0%
Lysine 0.63mg 0.7mg 0%
Methionine 0.077mg 0.19mg 0%
Phenylalanine 0.445mg 0.58mg 0%
Valine 0.448mg 0.75mg 0%
Histidine 0.254mg 0.29mg 0%
Omega-3 - ALA 0.255g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Curry powder
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
83%
Curry powder
Minerals Daily Need Coverage Score
46%
Lentil
315%
Curry powder

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.595g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Curry powder
Curry powder is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Curry powder
Curry powder is relatively richer in minerals
Which food is richer in vitamins?
Curry powder
Curry powder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.