Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lentil vs. Omelette — In-Depth Nutrition Comparison

Compare

Significant differences between lentil and omelette

  • Lentil is richer in folate, fiber, iron, copper, and manganese, while omelette is higher in selenium, choline, vitamin B12, and vitamin B2.
  • Omelette covers your daily cholesterol needs 104% more than lentil.
  • Lentil has a higher glycemic index (29) than omelette (0).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Egg, whole, cooked, omelet.

Infographic

Lentil vs Omelette 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +215.4%
Contains more IronIron +125%
Contains more CopperCopper +298.4%
Contains more ZincZinc +16.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1958.3%
Contains more CalciumCalcium +152.6%
Contains more SeleniumSelenium +821.4%
~equal in Phosphorus ~167mg

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
5
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%
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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +397.1%
Contains more Vitamin B3Vitamin B3 +1556.3%
Contains more Vitamin B6Vitamin B6 +24.5%
Contains more FolateFolate +364.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1072.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +428.8%
Contains more Vitamin B5Vitamin B5 +102%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +164.7%
Contains more CholineCholine +657.2%

All nutrients comparison - raw data values

Nutrient Lentil Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 2.8µg 25.8µg 42%
Choline 32.7mg 247.6mg 39%
Folate 181µg 39µg 36%
Vitamin B12 0µg 0.76µg 32%
Fiber 7.9g 0g 32%
Vitamin B2 0.073mg 0.386mg 24%
Iron 3.33mg 1.48mg 23%
Copper 0.251mg 0.063mg 21%
Manganese 0.494mg 0.024mg 20%
Vitamin A 0µg 172µg 19%
Polyunsaturated fat 0.175g 2.712g 17%
Fats 0.38g 11.66g 17%
Saturated fat 0.053g 3.319g 15%
Vitamin B5 0.638mg 1.289mg 13%
Monounsaturated fat 0.064g 4.843g 12%
Vitamin B1 0.169mg 0.034mg 11%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Vitamin E 0.11mg 1.29mg 8%
Sodium 2mg 155mg 7%
Potassium 369mg 117mg 7%
Vitamin B3 1.06mg 0.064mg 6%
Magnesium 36mg 11mg 6%
Carbs 20.13g 0.64g 6%
Calcium 19mg 48mg 3%
Protein 9.02g 10.57g 3%
Vitamin B6 0.178mg 0.143mg 3%
Calories 116kcal 154kcal 2%
Vitamin K 1.7µg 4.5µg 2%
Phosphorus 180mg 167mg 2%
Zinc 1.27mg 1.09mg 2%
Vitamin C 1.5mg 0mg 2%
Net carbs 12.23g 0.64g N/A
Sugar 1.8g 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.081mg 0.14mg 0%
Threonine 0.323mg 0.467mg 0%
Isoleucine 0.39mg 0.565mg 0%
Leucine 0.654mg 0.913mg 0%
Lysine 0.63mg 0.767mg 0%
Methionine 0.077mg 0.319mg 0%
Phenylalanine 0.445mg 0.572mg 0%
Valine 0.448mg 0.722mg 0%
Histidine 0.254mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +3045.3%
Contains more ProteinProtein +17.2%
Contains more FatsFats +2968.4%
Contains more OtherOther +20.5%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +7467.2%
Contains more Poly. FatPolyunsaturated fat +1449.7%

People also compare

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.