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  6. Lentil vs. Bran raw

Lentil vs. Bran raw — In-Depth Nutrition Comparison

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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

Lentil vs 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.
Lentil
Lentil
1
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
Lentil
Lentil
3
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%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Bran raw 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%
Protein 9.02g 17.3g 17%
Copper 0.251mg 0.403mg 17%
Zinc 1.27mg 3.11mg 17%
Vitamin B5 0.638mg 1.494mg 17%
Polyunsaturated fat 0.175g 2.766g 17%
Carbs 20.13g 66.22g 15%
Vitamin B2 0.073mg 0.22mg 11%
Fats 0.38g 7.03g 10%
Calories 116kcal 246kcal 7%
Potassium 369mg 566mg 6%
Vitamin E 0.11mg 1.01mg 6%
Saturated fat 0.053g 1.328g 6%
Monounsaturated fat 0.064g 2.376g 6%
Calcium 19mg 58mg 4%
Vitamin C 1.5mg 0mg 2%
Vitamin B3 1.06mg 0.934mg 1%
Vitamin B6 0.178mg 0.165mg 1%
Vitamin K 1.7µg 3.2µg 1%
Protein per 100 calories 7.8g 7g N/A
Calories per 10 g protein 129kcal 142kcal N/A
Weight per 100 calories 86g 41g N/A
Unsaturated / Saturated Fat ratio 4.5 3.9 N/A
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%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +3612.5%
Contains more Poly. FatPolyunsaturated fat +1480.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.