Lentil vs. Onion — In-Depth Nutrition Comparison
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Important differences between lentil and onions
- Lentil has more folate, iron, fiber, copper, phosphorus, manganese, vitamin B5, vitamin B1, zinc, and potassium than onions.
- Lentil's daily need coverage for folate is 41% more.
- Lentil contains 16 times more iron than onions. Lentil contains 3.33mg of iron, while onions contain 0.21mg.
- Lentil has a higher glycemic index. The glycemic index of lentil is 29, while the glycemic index of onions is 15.
The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Onions, raw.
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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 | +260% |
| Contains more PotassiumPotassium | +152.7% |
| Contains more IronIron | +1485.7% |
| Contains more CopperCopper | +543.6% |
| Contains more ZincZinc | +647.1% |
| Contains more PhosphorusPhosphorus | +520.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +282.9% |
| Contains more SeleniumSelenium | +460% |
| Contains more CalciumCalcium | +21.1% |
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 EVitamin E | +450% |
| Contains more Vitamin B1Vitamin B1 | +267.4% |
| Contains more Vitamin B2Vitamin B2 | +170.4% |
| Contains more Vitamin B3Vitamin B3 | +813.8% |
| Contains more Vitamin B5Vitamin B5 | +418.7% |
| Contains more Vitamin B6Vitamin B6 | +48.3% |
| Contains more Vitamin KVitamin K | +325% |
| Contains more FolateFolate | +852.6% |
| Contains more CholineCholine | +436.1% |
| Contains more Vitamin CVitamin C | +393.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +720% |
| Contains more FatsFats | +280% |
| Contains more CarbsCarbs | +115.5% |
| Contains more OtherOther | +137.1% |
| Contains more WaterWater | +28% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +929.4% |
| Contains less Sat. FatSaturated fat | -20.8% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | 19µg | 41% |
| Iron | 3.33mg | 0.21mg | 39% |
| Fiber | 7.9g | 1.7g | 25% |
| Copper | 0.251mg | 0.039mg | 24% |
| Phosphorus | 180mg | 29mg | 22% |
| Protein | 9.02g | 1.1g | 16% |
| Manganese | 0.494mg | 0.129mg | 16% |
| Vitamin B1 | 0.169mg | 0.046mg | 10% |
| Zinc | 1.27mg | 0.17mg | 10% |
| Vitamin B5 | 0.638mg | 0.123mg | 10% |
| Potassium | 369mg | 146mg | 7% |
| Vitamin C | 1.5mg | 7.4mg | 7% |
| Vitamin B3 | 1.06mg | 0.116mg | 6% |
| Magnesium | 36mg | 10mg | 6% |
| Choline | 32.7mg | 6.1mg | 5% |
| Vitamin B6 | 0.178mg | 0.12mg | 4% |
| Calories | 116kcal | 40kcal | 4% |
| Vitamin B2 | 0.073mg | 0.027mg | 4% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Carbs | 20.13g | 9.34g | 4% |
| Fructose | 1.29g | 2% | |
| Polyunsaturated fat | 0.175g | 0.017g | 1% |
| Vitamin E | 0.11mg | 0.02mg | 1% |
| Vitamin K | 1.7µg | 0.4µg | 1% |
| Fats | 0.38g | 0.1g | 0% |
| Net carbs | 12.23g | 7.64g | N/A |
| Calcium | 19mg | 23mg | 0% |
| Sugar | 1.8g | 4.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Saturated fat | 0.053g | 0.042g | 0% |
| Monounsaturated fat | 0.064g | 0.013g | 0% |
| Tryptophan | 0.081mg | 0.014mg | 0% |
| Threonine | 0.323mg | 0.021mg | 0% |
| Isoleucine | 0.39mg | 0.014mg | 0% |
| Leucine | 0.654mg | 0.025mg | 0% |
| Lysine | 0.63mg | 0.039mg | 0% |
| Methionine | 0.077mg | 0.002mg | 0% |
| Phenylalanine | 0.445mg | 0.025mg | 0% |
| Valine | 0.448mg | 0.021mg | 0% |
| Histidine | 0.254mg | 0.014mg | 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%
8%
Minerals Daily Need Coverage Score
46%
8%
Comparison summary
Which food is lower in Saturated fat?
Onion is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Onion is lower in glycemic index (difference - 14)
Which food is cheaper?
Onion is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 2.44g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 2mg)
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)