Lentil vs. Groat — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| 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 CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fiber | 7.9g | 10g | 8% |
| Protein | 9.02g | 13.25g | 8% |
| Choline | 32.7mg | 6% | |
| Polyunsaturated fat | 0.175g | 1.039g | 6% |
| Vitamin B1 | 0.169mg | 0.101mg | 6% |
| Fats | 0.38g | 3.4g | 5% |
| Potassium | 369mg | 460mg | 3% |
| Saturated fat | 0.053g | 0.741g | 3% |
| Monounsaturated fat | 0.064g | 1.04g | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin B6 | 0.178mg | 0.21mg | 2% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| 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
| 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
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +1525% |
| Contains more Poly. FatPolyunsaturated fat | +493.7% |
