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  6. Lentil vs. Salmon raw

Lentil vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between lentil and salmon raw?

  • Lentil is richer in folate, iron, fiber, and manganese, yet salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, and vitamin B5.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.
  • Salmon raw has a lower glycemic index than lentil.

We used Lentils, mature seeds, cooked, boiled, without salt and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Lentil vs Salmon 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +58.3%
Contains more IronIron +316.3%
Contains more ZincZinc +98.4%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2987.5%
Contains more PotassiumPotassium +32.8%
Contains more PhosphorusPhosphorus +11.1%
Contains more SeleniumSelenium +1203.6%
~equal in Copper ~0.25mg

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
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +624%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.7%
Contains more Vitamin B2Vitamin B2 +420.5%
Contains more Vitamin B3Vitamin B3 +641.5%
Contains more Vitamin B5Vitamin B5 +160.8%
Contains more Vitamin B6Vitamin B6 +359.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Lentil Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 2.8µg 36.5µg 61%
Vitamin B6 0.178mg 0.818mg 49%
Vitamin B3 1.06mg 7.86mg 43%
Folate 181µg 25µg 39%
Iron 3.33mg 0.8mg 32%
Fiber 7.9g 0g 32%
Vitamin B2 0.073mg 0.38mg 24%
Protein 9.02g 19.84g 22%
Manganese 0.494mg 0.016mg 21%
Vitamin B5 0.638mg 1.664mg 21%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.175g 2.539g 16%
Fats 0.38g 6.34g 9%
Carbs 20.13g 0g 7%
Choline 32.7mg 6%
Zinc 1.27mg 0.64mg 6%
Vitamin B1 0.169mg 0.226mg 5%
Monounsaturated fat 0.064g 2.103g 5%
Potassium 369mg 490mg 4%
Saturated fat 0.053g 0.981g 4%
Phosphorus 180mg 200mg 3%
Sodium 2mg 44mg 2%
Vitamin C 1.5mg 0mg 2%
Magnesium 36mg 29mg 2%
Vitamin K 1.7µg 1%
Calories 116kcal 142kcal 1%
Vitamin E 0.11mg 1%
Vitamin A 0µg 12µg 1%
Calcium 19mg 12mg 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g N/A
Copper 0.251mg 0.25mg 0%
Tryptophan 0.081mg 0.222mg 0%
Threonine 0.323mg 0.87mg 0%
Isoleucine 0.39mg 0.914mg 0%
Leucine 0.654mg 1.613mg 0%
Lysine 0.63mg 1.822mg 0%
Methionine 0.077mg 0.587mg 0%
Phenylalanine 0.445mg 0.775mg 0%
Valine 0.448mg 1.022mg 0%
Histidine 0.254mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +120%
Contains more FatsFats +1568.4%
Contains more OtherOther +541%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +3185.9%
Contains more Poly. FatPolyunsaturated fat +1350.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.