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  6. Lentil vs. Groat

Lentil vs. Groat — In-Depth Nutrition Comparison

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How are lentil and groat different?

  • Lentil is richer in folate and iron, while groat is higher in copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, and zinc.
  • Groat covers your daily need for copper, 94% more than lentil.
  • Lentil contains 6 times more folate than groat. Lentil contains 181µg of folate, while groat contains 30µg.
  • Groat has a higher glycemic index (54) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Buckwheat types were used in this article.

Infographic

Lentil vs Groat 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
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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more IronIron +51.4%
Contains more MagnesiumMagnesium +541.7%
Contains more PotassiumPotassium +24.7%
Contains more CopperCopper +338.2%
Contains more ZincZinc +89%
Contains more PhosphorusPhosphorus +92.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +196.4%
~equal in Calcium ~18mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Groat
Groat
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +503.3%
Contains more Vitamin B2Vitamin B2 +482.2%
Contains more Vitamin B3Vitamin B3 +562.3%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +18%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Groat DV% diff.
Copper 0.251mg 1.1mg 94%
Magnesium 36mg 231mg 46%
Folate 181µg 30µg 38%
Vitamin B3 1.06mg 7.02mg 37%
Manganese 0.494mg 1.3mg 35%
Vitamin B2 0.073mg 0.425mg 27%
Phosphorus 180mg 347mg 24%
Carbs 20.13g 71.5g 17%
Iron 3.33mg 2.2mg 14%
Vitamin B5 0.638mg 1.233mg 12%
Calories 116kcal 343kcal 11%
Zinc 1.27mg 2.4mg 10%
Selenium 2.8µg 8.3µg 10%
Protein 9.02g 13.25g 8%
Fiber 7.9g 10g 8%
Vitamin B1 0.169mg 0.101mg 6%
Choline 32.7mg 6%
Polyunsaturated fat 0.175g 1.039g 6%
Fats 0.38g 3.4g 5%
Potassium 369mg 460mg 3%
Saturated fat 0.053g 0.741g 3%
Vitamin C 1.5mg 0mg 2%
Vitamin B6 0.178mg 0.21mg 2%
Monounsaturated fat 0.064g 1.04g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 7.8g 3.9g N/A
Calories per 10 g protein 129kcal 259kcal N/A
Weight per 100 calories 86g 29g N/A
Unsaturated / Saturated Fat ratio 4.5 2.8 N/A
Net carbs 12.23g 61.5g N/A
Calcium 19mg 18mg 0%
Sugar 1.8g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.081mg 0.192mg 0%
Threonine 0.323mg 0.506mg 0%
Isoleucine 0.39mg 0.498mg 0%
Leucine 0.654mg 0.832mg 0%
Lysine 0.63mg 0.672mg 0%
Methionine 0.077mg 0.172mg 0%
Phenylalanine 0.445mg 0.52mg 0%
Valine 0.448mg 0.678mg 0%
Histidine 0.254mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +614.3%
Contains more ProteinProtein +46.9%
Contains more FatsFats +794.7%
Contains more CarbsCarbs +255.2%
Contains more OtherOther +153%

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +1525%
Contains more Poly. FatPolyunsaturated fat +493.7%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.