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  6. Lentil vs. Bran

Lentil vs. Bran — In-Depth Nutrition Comparison

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The main differences between lentil and bran

  • Lentil has more folate, iron, fiber, copper, vitamin B6, phosphorus, vitamin B5, and potassium; however, bran has more manganese and selenium.
  • Daily need coverage for folate for lentil is 44% higher.
  • Bran has 7 times less vitamin B6 than lentil. Lentil has 0.178mg of vitamin B6, while bran has 0.025mg.
  • Bran has a higher glycemic index than lentil.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Oat bran, cooked.

Infographic

Lentil vs Bran 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
6
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%
Bran
Bran
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +301.1%
Contains more IronIron +278.4%
Contains more CopperCopper +280.3%
Contains more ZincZinc +139.6%
Contains more PhosphorusPhosphorus +51.3%
Contains more MagnesiumMagnesium +11.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +95.1%
Contains more SeleniumSelenium +175%

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
8
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%
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +636.1%
Contains more Vitamin B5Vitamin B5 +194%
Contains more Vitamin B6Vitamin B6 +612%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2916.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Bran DV% diff.
Folate 181µg 6µg 44%
Iron 3.33mg 0.88mg 31%
Fiber 7.9g 2.6g 21%
Copper 0.251mg 0.066mg 21%
Manganese 0.494mg 0.964mg 20%
Protein 9.02g 3.21g 12%
Vitamin B6 0.178mg 0.025mg 12%
Phosphorus 180mg 119mg 9%
Selenium 2.8µg 7.7µg 9%
Potassium 369mg 92mg 8%
Vitamin B5 0.638mg 0.217mg 8%
Zinc 1.27mg 0.53mg 7%
Vitamin B3 1.06mg 0.144mg 6%
Choline 32.7mg 6%
Calories 116kcal 40kcal 4%
Carbs 20.13g 11.44g 3%
Vitamin B2 0.073mg 0.034mg 3%
Vitamin C 1.5mg 0mg 2%
Fats 0.38g 0.86g 1%
Magnesium 36mg 40mg 1%
Calcium 19mg 10mg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.169mg 0.16mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.053g 0.163g 1%
Monounsaturated fat 0.064g 0.291g 1%
Polyunsaturated fat 0.175g 0.339g 1%
Protein per 100 calories 7.8g 8g N/A
Calories per 10 g protein 129kcal 125kcal N/A
Weight per 100 calories 86g 250g N/A
Net carbs 12.23g 8.84g N/A
Sugar 1.8g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.081mg 0.057mg 0%
Threonine 0.323mg 0.086mg 0%
Isoleucine 0.39mg 0.114mg 0%
Leucine 0.654mg 0.235mg 0%
Lysine 0.63mg 0.13mg 0%
Methionine 0.077mg 0.057mg 0%
Phenylalanine 0.445mg 0.155mg 0%
Valine 0.448mg 0.165mg 0%
Histidine 0.254mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +181%
Contains more CarbsCarbs +76%
Contains more OtherOther +69.4%
Contains more FatsFats +126.3%
Contains more WaterWater +20.6%

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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -67.5%
Contains more Mono. FatMonounsaturated fat +354.7%
Contains more Poly. FatPolyunsaturated fat +93.7%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.