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Lentil vs. Milk — In-Depth Nutrition Comparison

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Important differences between lentil and milk

  • Lentil has more folate, iron, fiber, copper, manganese, vitamin B1, phosphorus, and vitamin B6; however, milk is richer in vitamin B12 and calcium.
  • Lentil's daily need coverage for folate is 44% more.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Lentil vs Milk 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
8
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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +146%
Contains more IronIron +11000%
Contains more CopperCopper +2410%
Contains more ZincZinc +202.4%
Contains more PhosphorusPhosphorus +89.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +16366.7%
Contains more CalciumCalcium +557.9%
Contains more SeleniumSelenium +17.9%

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
9
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%
Milk
Milk
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +745%
Contains more Vitamin B3Vitamin B3 +1039.8%
Contains more Vitamin B5Vitamin B5 +76.7%
Contains more Vitamin B6Vitamin B6 +381.1%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +3520%
Contains more CholineCholine +84.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +153.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Lentil Milk DV% diff.
Folate 181µg 5µg 44%
Iron 3.33mg 0.03mg 41%
Fiber 7.9g 0g 32%
Copper 0.251mg 0.01mg 27%
Manganese 0.494mg 0.003mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin B1 0.169mg 0.02mg 12%
Phosphorus 180mg 95mg 12%
Vitamin B6 0.178mg 0.037mg 11%
Protein 9.02g 3.37g 11%
Calcium 19mg 125mg 11%
Vitamin B2 0.073mg 0.185mg 9%
Zinc 1.27mg 0.42mg 8%
Vitamin A 0µg 58µg 6%
Potassium 369mg 150mg 6%
Vitamin B3 1.06mg 0.093mg 6%
Magnesium 36mg 11mg 6%
Vitamin D 0IU 48IU 6%
Vitamin B5 0.638mg 0.361mg 6%
Vitamin D 0µg 1.2µg 6%
Carbs 20.13g 4.99g 5%
Calories 116kcal 42kcal 4%
Choline 32.7mg 17.7mg 3%
Saturated fat 0.053g 0.633g 3%
Sodium 2mg 44mg 2%
Cholesterol 0mg 5mg 2%
Vitamin C 1.5mg 0mg 2%
Selenium 2.8µg 3.3µg 1%
Vitamin E 0.11mg 0.01mg 1%
Monounsaturated fat 0.064g 0.277g 1%
Polyunsaturated fat 0.175g 0.035g 1%
Fats 0.38g 0.97g 1%
Vitamin K 1.7µg 0.1µg 1%
Net carbs 12.23g 4.99g N/A
Sugar 1.8g 5.2g N/A
Tryptophan 0.081mg 0.043mg 0%
Threonine 0.323mg 0.143mg 0%
Isoleucine 0.39mg 0.174mg 0%
Leucine 0.654mg 0.319mg 0%
Lysine 0.63mg 0.282mg 0%
Methionine 0.077mg 0.088mg 0%
Phenylalanine 0.445mg 0.174mg 0%
Valine 0.448mg 0.22mg 0%
Histidine 0.254mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +167.7%
Contains more CarbsCarbs +303.4%
Contains more FatsFats +155.3%
Contains more WaterWater +29.1%
~equal in Other ~0.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Poly. FatPolyunsaturated fat +400%
Contains more Mono. FatMonounsaturated fat +332.8%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.