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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
46%
35%
Comparison summary
Which food is lower in Sugar?
Olive is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 733mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 1.362g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil is cheaper (difference - $2.4)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)