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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
