Lentil vs. Bran raw — In-Depth Nutrition Comparison
Compare
Summary of differences between lentil and bran raw
- Lentil has more folate, while bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, iron, vitamin B5, and copper.
- Bran raw covers your daily need for manganese, 223% more than lentil.
- Lentil contains 3 times more folate than bran raw. While lentil contains 181µg of folate, bran raw contains only 52µg.
- Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Oat bran, 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.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +552.8% |
| Contains more CalciumCalcium | +205.3% |
| Contains more PotassiumPotassium | +53.4% |
| Contains more IronIron | +62.5% |
| Contains more CopperCopper | +60.6% |
| Contains more ZincZinc | +144.9% |
| Contains more PhosphorusPhosphorus | +307.8% |
| Contains more ManganeseManganese | +1039.7% |
| Contains more SeleniumSelenium | +1514.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.5% |
| Contains more FolateFolate | +248.1% |
| Contains more Vitamin EVitamin E | +818.2% |
| Contains more Vitamin B1Vitamin B1 | +592.3% |
| Contains more Vitamin B2Vitamin B2 | +201.4% |
| Contains more Vitamin B5Vitamin B5 | +134.2% |
| Contains more Vitamin KVitamin K | +88.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +963.2% |
| Contains more ProteinProtein | +91.8% |
| Contains more FatsFats | +1750% |
| Contains more CarbsCarbs | +229% |
| Contains more OtherOther | +249.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +3612.5% |
| Contains more Poly. FatPolyunsaturated fat | +1480.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.494mg | 5.63mg | 223% |
| Vitamin B1 | 0.169mg | 1.17mg | 83% |
| Phosphorus | 180mg | 734mg | 79% |
| Selenium | 2.8µg | 45.2µg | 77% |
| Magnesium | 36mg | 235mg | 47% |
| Folate | 181µg | 52µg | 32% |
| Fiber | 7.9g | 15.4g | 30% |
| Iron | 3.33mg | 5.41mg | 26% |
| Polyunsaturated fat | 0.175g | 2.766g | 17% |
| Vitamin B5 | 0.638mg | 1.494mg | 17% |
| Protein | 9.02g | 17.3g | 17% |
| Copper | 0.251mg | 0.403mg | 17% |
| Zinc | 1.27mg | 3.11mg | 17% |
| Carbs | 20.13g | 66.22g | 15% |
| Vitamin B2 | 0.073mg | 0.22mg | 11% |
| Fats | 0.38g | 7.03g | 10% |
| Calories | 116kcal | 246kcal | 7% |
| Vitamin E | 0.11mg | 1.01mg | 6% |
| Saturated fat | 0.053g | 1.328g | 6% |
| Monounsaturated fat | 0.064g | 2.376g | 6% |
| Potassium | 369mg | 566mg | 6% |
| Calcium | 19mg | 58mg | 4% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin B6 | 0.178mg | 0.165mg | 1% |
| Vitamin K | 1.7µg | 3.2µg | 1% |
| Vitamin B3 | 1.06mg | 0.934mg | 1% |
| Net carbs | 12.23g | 50.82g | N/A |
| Sugar | 1.8g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Choline | 32.7mg | 32.2mg | 0% |
| Tryptophan | 0.081mg | 0.335mg | 0% |
| Threonine | 0.323mg | 0.502mg | 0% |
| Isoleucine | 0.39mg | 0.668mg | 0% |
| Leucine | 0.654mg | 1.374mg | 0% |
| Lysine | 0.63mg | 0.76mg | 0% |
| Methionine | 0.077mg | 0.335mg | 0% |
| Phenylalanine | 0.445mg | 0.908mg | 0% |
| Valine | 0.448mg | 0.964mg | 0% |
| Histidine | 0.254mg | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
44%
Minerals Daily Need Coverage Score
46%
195%
Comparison summary
Which food contains less Sodium?
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 1.275g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Bran raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.