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Lentil vs Bran - In-Depth Nutrition Comparison

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Summary of differences between Lentil and Bran

  • Lentil has more Folate, while Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Fiber, Iron, Vitamin B5, and Copper.
  • Bran covers your daily need of Manganese 223% more than Lentil.
  • Lentil contains 3 times more Folate than Bran. While Lentil contains 181µg of Folate, Bran contains only 52µg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Oat bran, raw.

Infographic

Lentil vs Bran infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
1
:
7
Bran
Contains less Sodium -50%
Contains more Iron +62.5%
Contains more Calcium +205.3%
Contains more Potassium +53.4%
Contains more Magnesium +552.8%
Contains more Copper +60.6%
Contains more Zinc +144.9%
Contains more Phosphorus +307.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains less Sodium -50%
Contains more Iron +62.5%
Contains more Calcium +205.3%
Contains more Potassium +53.4%
Contains more Magnesium +552.8%
Contains more Copper +60.6%
Contains more Zinc +144.9%
Contains more Phosphorus +307.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
5
:
5
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Contains more Vitamin E +818.2%
Contains more Vitamin B1 +592.3%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B5 +134.2%
Contains more Vitamin K +88.2%
Equal in Vitamin B6 - 0.165
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Contains more Vitamin E +818.2%
Contains more Vitamin B1 +592.3%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B5 +134.2%
Contains more Vitamin K +88.2%
Equal in Vitamin B6 - 0.165

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
46
Bran
Mineral Summary Score
48
Lentil
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
104%
Bran
Carbohydrates
20%
Lentil
66%
Bran
Fats
2%
Lentil
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Bran
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.275g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.1)
Which food is richer in minerals?
Bran
Bran 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.

All nutrients comparison - raw data values

Nutrient Lentil Bran Opinion
Calories 116 246 Bran
Protein 9.02 17.3 Bran
Fats 0.38 7.03 Bran
Vitamin C 1.5 0 Lentil
Carbs 20.13 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 5.41 Bran
Calcium 19 58 Bran
Potassium 369 566 Bran
Magnesium 36 235 Bran
Sugar 1.8 1.45 Bran
Fiber 7.9 15.4 Bran
Copper 0.251 0.403 Bran
Zinc 1.27 3.11 Bran
Starch
Phosphorus 180 734 Bran
Sodium 2 4 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.169 1.17 Bran
Vitamin B2 0.073 0.22 Bran
Vitamin B3 1.06 0.934 Lentil
Vitamin B5 0.638 1.494 Bran
Vitamin B6 0.178 0.165 Lentil
Vitamin B12 0 0
Vitamin K 1.7 3.2 Bran
Folate 181 52 Lentil
Trans Fat 0 Bran
Saturated Fat 0.053 1.328 Lentil
Monounsaturated Fat 0.064 2.376 Bran
Polyunsaturated fat 0.175 2.766 Bran
Tryptophan 0.081 0.335 Bran
Threonine 0.323 0.502 Bran
Isoleucine 0.39 0.668 Bran
Leucine 0.654 1.374 Bran
Lysine 0.63 0.76 Bran
Methionine 0.077 0.335 Bran
Phenylalanine 0.445 0.908 Bran
Valine 0.448 0.964 Bran
Histidine 0.254 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.