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Lentil vs Millet - In-Depth Nutrition Comparison

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Differences between Lentil and Millet

  • Lentil is higher in Folate, and Potassium, however Millet is richer in Copper, Manganese, Vitamin B3, Vitamin B1, Magnesium, Vitamin B2, Vitamin B6, and Phosphorus.
  • Millet's daily need coverage for Copper is 55% higher.
  • Lentil has 2 times more Folate than Millet. While Lentil has 181µg of Folate, Millet has only 85µg.

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Millet, raw.

Infographic

Lentil vs Millet infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
4
:
4
Millet
Contains more Calcium +137.5%
Contains more Iron +10.6%
Contains more Potassium +89.2%
Contains less Sodium -60%
Contains more Magnesium +216.7%
Contains more Phosphorus +58.3%
Contains more Zinc +32.3%
Contains more Copper +198.8%
Equal in Iron - 3.01
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% 113% 82% 123% 18% 1% 46% 250%
Contains more Calcium +137.5%
Contains more Iron +10.6%
Contains more Potassium +89.2%
Contains less Sodium -60%
Contains more Magnesium +216.7%
Contains more Phosphorus +58.3%
Contains more Zinc +32.3%
Contains more Copper +198.8%
Equal in Iron - 3.01

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
5
:
5
Millet
Contains more Vitamin A +∞%
Contains more Vitamin E +120%
Contains more Vitamin C +∞%
Contains more Folate +112.9%
Contains more Vitamin K +88.9%
Contains more Vitamin B1 +149.1%
Contains more Vitamin B2 +297.3%
Contains more Vitamin B3 +345.3%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +115.7%
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% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +120%
Contains more Vitamin C +∞%
Contains more Folate +112.9%
Contains more Vitamin K +88.9%
Contains more Vitamin B1 +149.1%
Contains more Vitamin B2 +297.3%
Contains more Vitamin B3 +345.3%
Contains more Vitamin B5 +32.9%
Contains more Vitamin B6 +115.7%

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 Millet
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Millet Opinion
Net carbs 12.23g 64.35g Millet
Protein 9.02g 11.02g Millet
Fats 0.38g 4.22g Millet
Carbs 20.13g 72.85g Millet
Calories 116kcal 378kcal Millet
Starch g g
Fructose g g
Sugar 1.8g g Millet
Fiber 7.9g 8.5g Millet
Calcium 19mg 8mg Lentil
Iron 3.33mg 3.01mg Lentil
Magnesium 36mg 114mg Millet
Phosphorus 180mg 285mg Millet
Potassium 369mg 195mg Lentil
Sodium 2mg 5mg Lentil
Zinc 1.27mg 1.68mg Millet
Copper 0.251mg 0.75mg Millet
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.05mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.421mg Millet
Vitamin B2 0.073mg 0.29mg Millet
Vitamin B3 1.06mg 4.72mg Millet
Vitamin B5 0.638mg 0.848mg Millet
Vitamin B6 0.178mg 0.384mg Millet
Folate 181µg 85µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 0.9µg Lentil
Tryptophan 0.081mg 0.119mg Millet
Threonine 0.323mg 0.353mg Millet
Isoleucine 0.39mg 0.465mg Millet
Leucine 0.654mg 1.4mg Millet
Lysine 0.63mg 0.212mg Lentil
Methionine 0.077mg 0.221mg Millet
Phenylalanine 0.445mg 0.58mg Millet
Valine 0.448mg 0.578mg Millet
Histidine 0.254mg 0.236mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0g g Millet
Saturated Fat 0.053g 0.723g Lentil
Monounsaturated Fat 0.064g 0.773g Millet
Polyunsaturated fat 0.175g 2.134g Millet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Millet
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
39
Millet
Mineral Summary Score
48
Lentil
79
Millet

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
66%
Millet
Carbohydrates
20%
Lentil
73%
Millet
Fats
2%
Lentil
19%
Millet

Comparison summary

Which food is lower in Sugar?
Millet
Millet is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Millet
Millet is cheaper (difference - $0.5)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.67g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.