Lentil vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between lentil and mixed nuts?

Lentil is higher in folate, yet mixed nuts are higher in copper, manganese, selenium, vitamin E, magnesium, vitamin B3, phosphorus, and zinc.
Mixed nuts' daily need coverage for copper is 73% more.
Lentil has 2 times more folate than mixed nuts. While lentil has 181µg of folate, mixed nuts have only 83µg.
The amount of saturated fat in lentil is lower.

We used Lentils, mature seeds, cooked, boiled, without salt and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Lentil

Mixed nuts

Contains more IronIron	+27.6%
Contains less SodiumSodium	-60%

Contains more MagnesiumMagnesium	+536.1%
Contains more CalciumCalcium	+515.8%
Contains more PotassiumPotassium	+71.3%
Contains more CopperCopper	+261.4%
Contains more ZincZinc	+164.6%
Contains more PhosphorusPhosphorus	+153.3%
Contains more ManganeseManganese	+313%
Contains more SeleniumSelenium	+1110.7%

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

Mixed nuts

Contains more Vitamin CVitamin C	+200%
Contains more FolateFolate	+118.1%

Contains more Vitamin EVitamin E	+7009.1%
Contains more Vitamin B1Vitamin B1	+11.8%
Contains more Vitamin B2Vitamin B2	+168.5%
Contains more Vitamin B3Vitamin B3	+627.3%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more Vitamin B6Vitamin B6	+97.8%
Contains more Vitamin KVitamin K	+235.3%
Contains more CholineCholine	+59%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.175g	14.612g	96%
Fats	0.38g	53.95g	82%
Copper	0.251mg	0.907mg	73%
Monounsaturated fat	0.064g	28.488g	71%
Manganese	0.494mg	2.04mg	67%
Selenium	2.8µg	33.9µg	57%
Vitamin E	0.11mg	7.82mg	51%
Magnesium	36mg	229mg	46%
Vitamin B3	1.06mg	7.709mg	42%
Saturated fat	0.053g	8.711g	39%
Phosphorus	180mg	456mg	39%
Folate	181µg	83µg	25%
Calories	116kcal	607kcal	25%
Protein	9.02g	20.04g	22%
Zinc	1.27mg	3.36mg	19%
Vitamin B6	0.178mg	0.352mg	13%
Vitamin B5	0.638mg	1.14mg	10%
Calcium	19mg	117mg	10%
Iron	3.33mg	2.61mg	9%
Vitamin B2	0.073mg	0.196mg	9%
Potassium	369mg	632mg	8%
Choline	32.7mg	52mg	4%
Fiber	7.9g	7g	4%
Vitamin K	1.7µg	5.7µg	3%
Vitamin B1	0.169mg	0.189mg	2%
Starch		4.2g	2%
Vitamin C	1.5mg	0.5mg	1%
Net carbs	12.23g	14.05g	N/A
Carbs	20.13g	21.05g	0%
Sugar	1.8g	4.15g	N/A
Sodium	2mg	5mg	0%
Trans fat	0g	0.055g	N/A
Tryptophan	0.081mg	0.22mg	0%
Threonine	0.323mg	0.703mg	0%
Isoleucine	0.39mg	0.826mg	0%
Leucine	0.654mg	1.656mg	0%
Lysine	0.63mg	0.782mg	0%
Methionine	0.077mg	0.283mg	0%
Phenylalanine	0.445mg	1.182mg	0%
Valine	0.448mg	1.001mg	0%
Histidine	0.254mg	0.572mg	0%
Omega-3 - EPA	0g	0.005g	N/A
Omega-3 - ALA		0.082g	N/A
Omega-6 - Eicosadienoic acid		0.013g	N/A
Omega-6 - Linoleic acid		14.455g	N/A