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  6. Lentil vs. Orange juice

Lentil vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between Lentil and Orange juice?

  • Lentil is richer in Iron, Folate, Fiber, Phosphorus, Copper, Manganese, Zinc, Vitamin B6, and Vitamin B5, yet Orange juice is richer in Vitamin C.
  • Orange juice's daily need coverage for Vitamin C is 54% higher.
  • Lentil has 40 times more Fiber than Orange juice. Lentil has 7.9g of Fiber, while Orange juice has 0.2g.

We used Lentils, mature seeds, cooked, boiled, without salt and Orange juice, raw types in this comparison.

Infographic

Lentil vs Orange juice 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
Lentil
9
:
1
Orange juice
Orange juice
Contains more Calcium +72.7%
Contains more Iron +1565%
Contains more Magnesium +227.3%
Contains more Phosphorus +958.8%
Contains more Potassium +84.5%
Contains more Zinc +2440%
Contains more Copper +470.5%
Contains more Manganese +3428.6%
Contains more Selenium +2700%
Contains less Sodium -50%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +72.7%
Contains more Iron +1565%
Contains more Magnesium +227.3%
Contains more Phosphorus +958.8%
Contains more Potassium +84.5%
Contains more Zinc +2440%
Contains more Copper +470.5%
Contains more Manganese +3428.6%
Contains more Selenium +2700%
Contains less Sodium -50%

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
Lentil
8
:
2
Orange juice
Orange juice
Contains more Vitamin E +175%
Contains more Vitamin B1 +87.8%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +235.8%
Contains more Vitamin B6 +345%
Contains more Folate +503.3%
Contains more Vitamin K +1600%
Contains more Vitamin A +2400%
Contains more Vitamin C +3233.3%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +175%
Contains more Vitamin B1 +87.8%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B3 +165%
Contains more Vitamin B5 +235.8%
Contains more Vitamin B6 +345%
Contains more Folate +503.3%
Contains more Vitamin K +1600%
Contains more Vitamin A +2400%
Contains more Vitamin C +3233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
4
:
1
Orange juice
Orange juice
Contains more Protein +1188.6%
Contains more Fats +90%
Contains more Carbs +93.6%
Contains more Other +107.5%
Contains more Water +26.8%
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +1188.6%
Contains more Fats +90%
Contains more Carbs +93.6%
Contains more Other +107.5%
Contains more Water +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +337.5%
Contains less Saturated Fat -54.7%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +337.5%
Contains less Saturated Fat -54.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Orange juice Opinion
Net carbs 12.23g 10.2g Lentil
Protein 9.02g 0.7g Lentil
Fats 0.38g 0.2g Lentil
Carbs 20.13g 10.4g Lentil
Calories 116kcal 45kcal Lentil
Sugar 1.8g 8.4g Lentil
Fiber 7.9g 0.2g Lentil
Calcium 19mg 11mg Lentil
Iron 3.33mg 0.2mg Lentil
Magnesium 36mg 11mg Lentil
Phosphorus 180mg 17mg Lentil
Potassium 369mg 200mg Lentil
Sodium 2mg 1mg Orange juice
Zinc 1.27mg 0.05mg Lentil
Copper 0.251mg 0.044mg Lentil
Manganese 0.494mg 0.014mg Lentil
Selenium 2.8µg 0.1µg Lentil
Vitamin A 8IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.11mg 0.04mg Lentil
Vitamin C 1.5mg 50mg Orange juice
Vitamin B1 0.169mg 0.09mg Lentil
Vitamin B2 0.073mg 0.03mg Lentil
Vitamin B3 1.06mg 0.4mg Lentil
Vitamin B5 0.638mg 0.19mg Lentil
Vitamin B6 0.178mg 0.04mg Lentil
Folate 181µg 30µg Lentil
Vitamin K 1.7µg 0.1µg Lentil
Tryptophan 0.081mg 0.002mg Lentil
Threonine 0.323mg 0.008mg Lentil
Isoleucine 0.39mg 0.008mg Lentil
Leucine 0.654mg 0.013mg Lentil
Lysine 0.63mg 0.009mg Lentil
Methionine 0.077mg 0.003mg Lentil
Phenylalanine 0.445mg 0.009mg Lentil
Valine 0.448mg 0.011mg Lentil
Histidine 0.254mg 0.003mg Lentil
Saturated Fat 0.053g 0.024g Orange juice
Monounsaturated Fat 0.064g 0.036g Lentil
Polyunsaturated fat 0.175g 0.04g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
22%
Orange juice
Minerals Daily Need Coverage Score
46%
Lentil
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.029g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.1)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 21)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.