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  6. Lentil vs. Pork Meat

Lentil vs. Pork Meat — In-Depth Nutrition Comparison

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Differences between lentil and pork Meat

  • Lentil is higher in folate, fiber, and iron; however, pork Meat is richer in vitamin B1, selenium, vitamin B6, vitamin B3, vitamin B2, and vitamin B12.
  • Pork Meat's daily need coverage for vitamin B1 is 65% higher.
  • Pork Meat has a lower glycemic index (0) than lentil (29).

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Lentil vs Pork Meat 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
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% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +24.1%
Contains more CalciumCalcium +216.7%
Contains more IronIron +189.6%
Contains more CopperCopper +126.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +3700%
Contains more PotassiumPotassium +14.1%
Contains more ZincZinc +90.6%
Contains more PhosphorusPhosphorus +48.3%
Contains more SeleniumSelenium +1264.3%

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
4
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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +462.1%
Contains more Vitamin B2Vitamin B2 +430.1%
Contains more Vitamin B3Vitamin B3 +601.1%
Contains more Vitamin B5Vitamin B5 +58.6%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +171.9%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Pork Meat DV% diff.
Vitamin B1 0.169mg 0.95mg 65%
Selenium 2.8µg 38.2µg 64%
Folate 181µg 0µg 45%
Vitamin B6 0.178mg 0.739mg 43%
Vitamin B3 1.06mg 7.432mg 40%
Protein 9.02g 26.17g 34%
Fiber 7.9g 0g 32%
Iron 3.33mg 1.15mg 27%
Vitamin B2 0.073mg 0.387mg 24%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Manganese 0.494mg 0.013mg 21%
Copper 0.251mg 0.111mg 16%
Phosphorus 180mg 267mg 12%
Choline 32.7mg 88.9mg 10%
Zinc 1.27mg 2.42mg 10%
Vitamin B5 0.638mg 1.012mg 7%
Carbs 20.13g 0g 7%
Saturated fat 0.053g 1.198g 5%
Fats 0.38g 3.51g 5%
Monounsaturated fat 0.064g 1.334g 3%
Polyunsaturated fat 0.175g 0.506g 2%
Vitamin C 1.5mg 0mg 2%
Magnesium 36mg 29mg 2%
Potassium 369mg 421mg 2%
Sodium 2mg 57mg 2%
Vitamin K 1.7µg 0µg 1%
Calories 116kcal 143kcal 1%
Vitamin D 0µg 0.2µg 1%
Calcium 19mg 6mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g 0g N/A
Vitamin E 0.11mg 0.08mg 0%
Trans fat 0g 0.033g N/A
Tryptophan 0.081mg 0.275mg 0%
Threonine 0.323mg 1.175mg 0%
Isoleucine 0.39mg 1.288mg 0%
Leucine 0.654mg 2.229mg 0%
Lysine 0.63mg 2.427mg 0%
Methionine 0.077mg 0.721mg 0%
Phenylalanine 0.445mg 1.1mg 0%
Valine 0.448mg 1.367mg 0%
Histidine 0.254mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +190.1%
Contains more FatsFats +823.7%
~equal in Water ~69.45g
~equal in Other ~0.87g

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1984.4%
Contains more Poly. FatPolyunsaturated fat +189.1%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.