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Lentil vs Oat - In-Depth Nutrition Comparison

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Lentil vs Oat 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
0
:
7
Oat
Contains more Iron +41.7%
Contains more Calcium +184.2%
Contains more Potassium +16.3%
Contains more Magnesium +391.7%
Contains more Copper +149.4%
Contains more Zinc +212.6%
Contains more Phosphorus +190.6%
Equal in Sodium - 2
Contains more Iron +41.7%
Contains more Calcium +184.2%
Contains more Potassium +16.3%
Contains more Magnesium +391.7%
Contains more Copper +149.4%
Contains more Zinc +212.6%
Contains more Phosphorus +190.6%
Equal in Sodium - 2

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
7
:
3
Oat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate, total +223.2%
Contains more Vitamin B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Equal in Vitamin B3 - 0.961
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate, total +223.2%
Contains more Vitamin B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Equal in Vitamin B3 - 0.961

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Lentil
22
Oat
Mineral Summary Score
30
Lentil
74
Oat

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 the food
Protein
54%
Lentil
101%
Oat
Carbohydrates
20%
Lentil
66%
Oat
Fats
2%
Lentil
32%
Oat

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Oat
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 Sugars?
Oat
Oat contains less Sugars (difference - 1.8g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.5)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.164g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Oat Opinion
Calories 116 389 Oat
Protein 9.02 16.89 Oat
Fats 0.38 6.9 Oat
Vitamin C 1.5 0 Lentil
Carbs 20.13 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 4.72 Oat
Calcium 19 54 Oat
Potassium 369 429 Oat
Magnesium 36 177 Oat
Sugars 1.8 Lentil
Fiber 7.9 10.6 Oat
Copper 0.251 0.626 Oat
Zinc 1.27 3.97 Oat
Starch
Phosphorus 180 523 Oat
Sodium 2 2
Vitamin A 8 0 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.763 Oat
Vitamin B2 0.073 0.139 Oat
Vitamin B3 1.06 0.961 Lentil
Vitamin B5 0.638 1.349 Oat
Vitamin B6 0.178 0.119 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate, total 181 56 Lentil
Folic acid (B9) 0 0
Trans Fat 0 Oat
Saturated Fat 0.053 1.217 Lentil
Monounsaturated Fat 0.064 2.178 Oat
Polyunsaturated fat 0.175 2.535 Oat
Tryptophan 0.081 0.234 Oat
Threonine 0.323 0.575 Oat
Isoleucine 0.39 0.694 Oat
Leucine 0.654 1.284 Oat
Lysine 0.63 0.701 Oat
Methionine 0.077 0.312 Oat
Phenylalanine 0.445 0.895 Oat
Valine 0.448 0.937 Oat
Histidine 0.254 0.405 Oat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.