Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lentil vs. Salmon raw — In-Depth Nutrition Comparison

Compare

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
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
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

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
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Salmon 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
77%
Salmon raw
Minerals Daily Need Coverage Score
46%
Lentil
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.928g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $11.9)
Which food is richer in minerals?
?
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.
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. 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.