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Lentil vs. Dulce de Leche — In-Depth Nutrition Comparison

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A recap on differences between lentil and dulce de Leche

  • Lentil has more folate, iron, fiber, copper, manganese, and vitamin B1; however, dulce de Leche is higher in vitamin B2, calcium, and vitamin B12.
  • Lentil covers your daily folate needs 43% more than dulce de Leche.
  • Lentil has less saturated fat.
  • The glycemic index of dulce de Leche is higher.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Dulce de Leche.

Infographic

Lentil vs Dulce de Leche 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
6
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +63.6%
Contains more IronIron +1858.8%
Contains more CopperCopper +6175%
Contains more ZincZinc +60.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +24600%
Contains more CalciumCalcium +1221.1%
~equal in Potassium ~350mg
~equal in Phosphorus ~193mg
~equal in Selenium ~2.7µg

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
5
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +956.3%
Contains more Vitamin B3Vitamin B3 +404.8%
Contains more Vitamin B6Vitamin B6 +1012.5%
Contains more Vitamin KVitamin K +30.8%
Contains more FolateFolate +1545.5%
Contains more Vitamin CVitamin C +73.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +81.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +454.8%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +172.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +31.9%
Contains more WaterWater +142.6%
Contains more FatsFats +1834.2%
Contains more CarbsCarbs +175%
Contains more OtherOther +110.8%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3248.4%
Contains more Poly. FatPolyunsaturated fat +114.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Dulce de Leche
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 Equal

All nutrients comparison - raw data values

Nutrient Lentil Dulce de Leche DV% diff.
Folate 181µg 11µg 43%
Iron 3.33mg 0.17mg 40%
Fiber 7.9g 0g 32%
Copper 0.251mg 0.004mg 27%
Vitamin B2 0.073mg 0.405mg 26%
Calcium 19mg 251mg 23%
Manganese 0.494mg 0.002mg 21%
Saturated fat 0.053g 4.534g 20%
Vitamin B12 0µg 0.31µg 13%
Vitamin B1 0.169mg 0.016mg 13%
Vitamin B6 0.178mg 0.016mg 12%
Carbs 20.13g 55.35g 12%
Fats 0.38g 7.35g 11%
Choline 32.7mg 89.1mg 10%
Calories 116kcal 315kcal 10%
Cholesterol 0mg 29mg 10%
Vitamin A 0µg 74µg 8%
Sodium 2mg 129mg 6%
Monounsaturated fat 0.064g 2.143g 5%
Vitamin B3 1.06mg 0.21mg 5%
Protein 9.02g 6.84g 4%
Vitamin B5 0.638mg 0.835mg 4%
Zinc 1.27mg 0.79mg 4%
Magnesium 36mg 22mg 3%
Phosphorus 180mg 193mg 2%
Potassium 369mg 350mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin E 0.11mg 0.2mg 1%
Vitamin C 1.5mg 2.6mg 1%
Polyunsaturated fat 0.175g 0.375g 1%
Net carbs 12.23g 55.35g N/A
Sugar 1.8g 49.74g N/A
Selenium 2.8µg 2.7µg 0%
Vitamin K 1.7µg 1.3µg 0%
Trans fat 0g 0.364g N/A
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
46%
Lentil
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 47.94g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 4.481g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 13)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.