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Lentil vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between lentil and olive

  • Lentil has more folate, phosphorus, manganese, fiber, vitamin B1, vitamin B6, vitamin B5, and potassium, while olive has more vitamin E.
  • Lentil covers your daily need for folate, 45% more than olive.
  • Lentil contains 60 times more phosphorus than olive. While lentil contains 180mg of phosphorus, olive contains only 3mg.
  • The amount of sodium in lentil is lower.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Olives, ripe, canned (small-extra large).

Infographic

Lentil vs Olive 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
7
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%
Olive
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +800%
Contains more PotassiumPotassium +4512.5%
Contains more ZincZinc +477.3%
Contains more PhosphorusPhosphorus +5900%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +2370%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +363.2%
~equal in Iron ~3.3mg
~equal in Copper ~0.251mg

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
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Olive
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B1Vitamin B1 +5533.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2764.9%
Contains more Vitamin B5Vitamin B5 +4153.3%
Contains more Vitamin B6Vitamin B6 +1877.8%
Contains more Vitamin KVitamin K +21.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +217.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +973.8%
Contains more CarbsCarbs +221.6%
Contains more FatsFats +2710.5%
Contains more WaterWater +14.9%
Contains more OtherOther +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +12225%
Contains more Poly. FatPolyunsaturated fat +420.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Olive DV% diff.
Folate 181µg 0µg 45%
Sodium 2mg 735mg 32%
Phosphorus 180mg 3mg 25%
Manganese 0.494mg 0.02mg 21%
Monounsaturated fat 0.064g 7.888g 20%
Fiber 7.9g 3.2g 19%
Fats 0.38g 10.68g 16%
Protein 9.02g 0.84g 16%
Vitamin B1 0.169mg 0.003mg 14%
Vitamin B6 0.178mg 0.009mg 13%
Vitamin B5 0.638mg 0.015mg 12%
Potassium 369mg 8mg 11%
Zinc 1.27mg 0.22mg 10%
Vitamin E 0.11mg 1.65mg 10%
Magnesium 36mg 4mg 8%
Calcium 19mg 88mg 7%
Saturated fat 0.053g 1.415g 6%
Vitamin B2 0.073mg 0mg 6%
Vitamin B3 1.06mg 0.037mg 6%
Carbs 20.13g 6.26g 5%
Polyunsaturated fat 0.175g 0.911g 5%
Choline 32.7mg 10.3mg 4%
Selenium 2.8µg 0.9µg 3%
Vitamin A 0µg 20µg 2%
Vitamin C 1.5mg 0.9mg 1%
Calories 116kcal 115kcal 0%
Net carbs 12.23g 3.06g N/A
Iron 3.33mg 3.3mg 0%
Sugar 1.8g 0g N/A
Copper 0.251mg 0.251mg 0%
Vitamin K 1.7µg 1.4µg 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0.026mg 0%
Isoleucine 0.39mg 0.031mg 0%
Leucine 0.654mg 0.05mg 0%
Lysine 0.63mg 0.032mg 0%
Methionine 0.077mg 0.012mg 0%
Phenylalanine 0.445mg 0.029mg 0%
Valine 0.448mg 0.038mg 0%
Histidine 0.254mg 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Lentil
4%
Olive
Minerals Daily Need Coverage Score
46%
Lentil
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 733mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.362g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.4)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
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)

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.