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Lentil vs Groat - In-Depth Nutrition Comparison

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Significant differences between Lentil and Groat

  • Lentil is richer than Groat in Folate, Iron, Fiber, Phosphorus, Copper, Vitamin B1, Potassium, Vitamin B6, Zinc, and Vitamin B5.
  • Lentil covers your daily Folate needs 42% more than Groat.
  • Lentil has 4 times more Vitamin B1 than Groat. Lentil has 0.169mg of Vitamin B1, while Groat has 0.04mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
1
Groat
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%
Contains more Magnesium +41.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +171.4%
Contains more Iron +316.3%
Contains more Phosphorus +157.1%
Contains more Potassium +319.3%
Contains less Sodium -50%
Contains more Zinc +108.2%
Contains more Copper +71.9%
Contains more Magnesium +41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
9
:
1
Groat
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%
Contains more Vitamin K +11.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +87.2%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +77.7%
Contains more Vitamin B6 +131.2%
Contains more Folate +1192.9%
Contains more Vitamin K +11.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Groat
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 ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Groat Opinion
Net carbs 12.23g 17.24g Groat
Protein 9.02g 3.38g Lentil
Fats 0.38g 0.62g Groat
Carbs 20.13g 19.94g Lentil
Calories 116kcal 92kcal Lentil
Starch g g
Fructose g 0.1g Groat
Sugar 1.8g 0.9g Groat
Fiber 7.9g 2.7g Lentil
Calcium 19mg 7mg Lentil
Iron 3.33mg 0.8mg Lentil
Magnesium 36mg 51mg Groat
Phosphorus 180mg 70mg Lentil
Potassium 369mg 88mg Lentil
Sodium 2mg 4mg Lentil
Zinc 1.27mg 0.61mg Lentil
Copper 0.251mg 0.146mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.09mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.04mg Lentil
Vitamin B2 0.073mg 0.039mg Lentil
Vitamin B3 1.06mg 0.94mg Lentil
Vitamin B5 0.638mg 0.359mg Lentil
Vitamin B6 0.178mg 0.077mg Lentil
Folate 181µg 14µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.9µg Groat
Tryptophan 0.081mg 0.049mg Lentil
Threonine 0.323mg 0.129mg Lentil
Isoleucine 0.39mg 0.127mg Lentil
Leucine 0.654mg 0.212mg Lentil
Lysine 0.63mg 0.172mg Lentil
Methionine 0.077mg 0.044mg Lentil
Phenylalanine 0.445mg 0.133mg Lentil
Valine 0.448mg 0.173mg Lentil
Histidine 0.254mg 0.079mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Groat
Saturated Fat 0.053g 0.134g Lentil
Monounsaturated Fat 0.064g 0.188g Groat
Polyunsaturated fat 0.175g 0.188g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Groat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
8
Groat
Mineral Summary Score
48
Lentil
22
Groat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
20%
Groat
Carbohydrates
20%
Lentil
20%
Groat
Fats
2%
Lentil
3%
Groat

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 16)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0.9g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170686/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.