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  6. Lentil vs. Millet

Lentil vs. Millet — In-Depth Nutrition Comparison

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Important differences between lentil and millet

  • Lentil has more folate, iron, fiber, phosphorus, copper, manganese, vitamin B5, potassium, vitamin B6, and vitamin B1 than millet.
  • Lentil's daily need coverage for folate is 41% more.
  • Lentil contains 6 times more fiber than millet. Lentil contains 7.9g of fiber, while millet contains 1.3g.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Millet, cooked.

Infographic

Lentil vs Millet 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%
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +495.2%
Contains more IronIron +428.6%
Contains more CopperCopper +55.9%
Contains more ZincZinc +39.6%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +81.6%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +22.2%
~equal in Sodium ~2mg

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Millet
Millet
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more Vitamin B5Vitamin B5 +273.1%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +852.6%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Millet DV% diff.
Folate 181µg 19µg 41%
Iron 3.33mg 0.63mg 34%
Fiber 7.9g 1.3g 26%
Protein 9.02g 3.51g 11%
Phosphorus 180mg 100mg 11%
Copper 0.251mg 0.161mg 10%
Manganese 0.494mg 0.272mg 10%
Potassium 369mg 62mg 9%
Vitamin B5 0.638mg 0.171mg 9%
Vitamin B1 0.169mg 0.106mg 5%
Vitamin B6 0.178mg 0.108mg 5%
Choline 32.7mg 11.2mg 4%
Zinc 1.27mg 0.91mg 3%
Selenium 2.8µg 0.9µg 3%
Vitamin C 1.5mg 0mg 2%
Magnesium 36mg 44mg 2%
Calcium 19mg 3mg 2%
Vitamin B3 1.06mg 1.33mg 2%
Polyunsaturated fat 0.175g 0.508g 2%
Fats 0.38g 1g 1%
Carbs 20.13g 23.67g 1%
Vitamin E 0.11mg 0.02mg 1%
Vitamin B2 0.073mg 0.082mg 1%
Vitamin K 1.7µg 0.3µg 1%
Saturated fat 0.053g 0.172g 1%
Calories 116kcal 119kcal 0%
Protein per 100 calories 7.8g 2.9g N/A
Calories per 10 g protein 129kcal 339kcal N/A
Weight per 100 calories 86g 84g N/A
Net carbs 12.23g 22.37g N/A
Sugar 1.8g 0.13g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.064g 0.184g 0%
Tryptophan 0.081mg 0.038mg 0%
Threonine 0.323mg 0.113mg 0%
Isoleucine 0.39mg 0.148mg 0%
Leucine 0.654mg 0.446mg 0%
Lysine 0.63mg 0.067mg 0%
Methionine 0.077mg 0.07mg 0%
Phenylalanine 0.445mg 0.185mg 0%
Valine 0.448mg 0.184mg 0%
Histidine 0.254mg 0.075mg 0%

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
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Contains more ProteinProtein +157%
Contains more OtherOther +102.4%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +17.6%
~equal in Water ~71.41g

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
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +190.3%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/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.