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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
46%
109%
Comparison summary
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.688g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil is cheaper (difference - $1.5)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.