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  6. Lentil vs. Millet raw

Lentil vs. Millet raw — In-Depth Nutrition Comparison

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Differences between lentil and millet raw

  • Lentil is higher in folate and potassium; however, millet raw is richer in copper, manganese, vitamin B3, vitamin B1, magnesium, vitamin B2, vitamin B6, and phosphorus.
  • Millet raw's daily need coverage for copper is 55% higher.
  • Lentil has 2 times more folate than millet raw. While lentil has 181µg of folate, millet raw has only 85µg.
  • Lentil has a lower glycemic index (29) than millet raw (71).

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

Infographic

Lentil vs Millet raw 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
3
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +89.2%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +216.7%
Contains more CopperCopper +198.8%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +58.3%
Contains more ManganeseManganese +230.4%
~equal in Iron ~3.01mg
~equal in Selenium ~2.7µg

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
5
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% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin KVitamin K +88.9%
Contains more FolateFolate +112.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +149.1%
Contains more Vitamin B2Vitamin B2 +297.3%
Contains more Vitamin B3Vitamin B3 +345.3%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +115.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Millet raw DV% diff.
Copper 0.251mg 0.75mg 55%
Manganese 0.494mg 1.632mg 49%
Folate 181µg 85µg 24%
Vitamin B3 1.06mg 4.72mg 23%
Vitamin B1 0.169mg 0.421mg 21%
Magnesium 36mg 114mg 19%
Carbs 20.13g 72.85g 18%
Vitamin B2 0.073mg 0.29mg 17%
Vitamin B6 0.178mg 0.384mg 16%
Phosphorus 180mg 285mg 15%
Polyunsaturated fat 0.175g 2.134g 13%
Calories 116kcal 378kcal 13%
Choline 32.7mg 6%
Fats 0.38g 4.22g 6%
Potassium 369mg 195mg 5%
Vitamin B5 0.638mg 0.848mg 4%
Iron 3.33mg 3.01mg 4%
Protein 9.02g 11.02g 4%
Zinc 1.27mg 1.68mg 4%
Saturated fat 0.053g 0.723g 3%
Fiber 7.9g 8.5g 2%
Monounsaturated fat 0.064g 0.773g 2%
Vitamin C 1.5mg 0mg 2%
Vitamin K 1.7µg 0.9µg 1%
Calcium 19mg 8mg 1%
Net carbs 12.23g 64.35g N/A
Sugar 1.8g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.11mg 0.05mg 0%
Selenium 2.8µg 2.7µg 0%
Tryptophan 0.081mg 0.119mg 0%
Threonine 0.323mg 0.353mg 0%
Isoleucine 0.39mg 0.465mg 0%
Leucine 0.654mg 1.4mg 0%
Lysine 0.63mg 0.212mg 0%
Methionine 0.077mg 0.221mg 0%
Phenylalanine 0.445mg 0.58mg 0%
Valine 0.448mg 0.578mg 0%
Histidine 0.254mg 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +703.2%
Contains more ProteinProtein +22.2%
Contains more FatsFats +1010.5%
Contains more CarbsCarbs +261.9%
Contains more OtherOther +290.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +1107.8%
Contains more Poly. FatPolyunsaturated fat +1119.4%

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 raw - 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.