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  6. Lentil vs. Oatmeal

Lentil vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between Lentil and Oatmeal

  • Lentil has more Folate, Fiber, Copper, Phosphorus, and Potassium, while Oatmeal has more Iron, Vitamin A RAE, Vitamin B3, Vitamin B2, and Vitamin B6.
  • Lentil covers your daily need of Folate 34% more than Oatmeal.
  • Lentil contains 6 times more Potassium than Oatmeal. While Lentil contains 369mg of Potassium, Oatmeal contains only 61mg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Lentil vs Oatmeal 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
:
4
Oatmeal
Oatmeal
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Manganese +13%
Contains more Selenium +78.6%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Manganese +13%
Contains more Selenium +78.6%

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
5
:
5
Oatmeal
Oatmeal
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%
Contains more Vitamin A +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%
Contains more Vitamin A +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
:
2
Oatmeal
Oatmeal
Contains more Protein +280.6%
Contains more Carbs +72.5%
Contains more Other +45.6%
Contains more Fats +257.9%
Contains more Water +20.7%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +280.6%
Contains more Carbs +72.5%
Contains more Other +45.6%
Contains more Fats +257.9%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +143.4%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +510.9%
Contains more Polyunsaturated fat +143.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Oatmeal
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Oatmeal Opinion
Net carbs 12.23g 9.97g Lentil
Protein 9.02g 2.37g Lentil
Fats 0.38g 1.36g Oatmeal
Carbs 20.13g 11.67g Lentil
Calories 116kcal 68kcal Lentil
Starch 10.37g Oatmeal
Sugar 1.8g 0.46g Oatmeal
Fiber 7.9g 1.7g Lentil
Calcium 19mg 80mg Oatmeal
Iron 3.33mg 5.96mg Oatmeal
Magnesium 36mg 26mg Lentil
Phosphorus 180mg 77mg Lentil
Potassium 369mg 61mg Lentil
Sodium 2mg 49mg Lentil
Zinc 1.27mg 0.62mg Lentil
Copper 0.251mg 0.066mg Lentil
Manganese 0.494mg 0.558mg Oatmeal
Selenium 2.8µg 5µg Oatmeal
Vitamin A 8IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.11mg 0.07mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.26mg Oatmeal
Vitamin B2 0.073mg 0.215mg Oatmeal
Vitamin B3 1.06mg 3.025mg Oatmeal
Vitamin B5 0.638mg 0.317mg Lentil
Vitamin B6 0.178mg 0.29mg Oatmeal
Folate 181µg 44µg Lentil
Vitamin K 1.7µg 0.4µg Lentil
Tryptophan 0.081mg 0.04mg Lentil
Threonine 0.323mg 0.083mg Lentil
Isoleucine 0.39mg 0.105mg Lentil
Leucine 0.654mg 0.2mg Lentil
Lysine 0.63mg 0.135mg Lentil
Methionine 0.077mg 0.04mg Lentil
Phenylalanine 0.445mg 0.13mg Lentil
Valine 0.448mg 0.151mg Lentil
Histidine 0.254mg 0.057mg Lentil
Trans Fat 0g 0.003g Lentil
Saturated Fat 0.053g 0.226g Lentil
Monounsaturated Fat 0.064g 0.391g Oatmeal
Polyunsaturated fat 0.175g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Lentil
27%
Oatmeal
Minerals Daily Need Coverage Score
46%
Lentil
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.34g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.173g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.