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Lentil vs Pasta - In-Depth Nutrition Comparison

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The main differences between Lentil and Pasta

  • Pasta contains less Folate, Iron, Copper, Phosphorus, Manganese, Vitamin B6, Potassium, Vitamin B5, and Zinc than Lentil.
  • Daily need coverage for Folate from Lentil is 29% higher.
  • Pasta has 15 times less Potassium than Lentil. Lentil has 369mg of Potassium, while Pasta has 24mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Lentil vs Pasta 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
8
:
0
Pasta
Contains more Iron +192.1%
Contains more Calcium +216.7%
Contains more Potassium +1437.5%
Contains more Magnesium +100%
Contains more Copper +169.9%
Contains more Zinc +126.8%
Contains more Phosphorus +185.7%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +192.1%
Contains more Calcium +216.7%
Contains more Potassium +1437.5%
Contains more Magnesium +100%
Contains more Copper +169.9%
Contains more Zinc +126.8%
Contains more Phosphorus +185.7%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
8
:
4
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B5 +248.6%
Contains more Vitamin B6 +423.5%
Contains more Folate +182.8%
Contains more Vitamin A +150%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +248.6%
Contains more Vitamin B6 +423.5%
Contains more Folate +182.8%
Contains more Vitamin A +150%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
16
Pasta
Mineral Summary Score
48
Lentil
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
31%
Pasta
Carbohydrates
20%
Lentil
25%
Pasta
Fats
2%
Lentil
5%
Pasta

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Pasta
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.8g)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 20)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
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

All nutrients comparison - raw data values

Nutrient Lentil Pasta Opinion
Calories 116 131 Pasta
Protein 9.02 5.15 Lentil
Fats 0.38 1.05 Pasta
Vitamin C 1.5 0 Lentil
Carbs 20.13 24.93 Pasta
Cholesterol 0 33 Lentil
Vitamin D 0 Lentil
Iron 3.33 1.14 Lentil
Calcium 19 6 Lentil
Potassium 369 24 Lentil
Magnesium 36 18 Lentil
Sugar 1.8 Pasta
Fiber 7.9 Lentil
Copper 0.251 0.093 Lentil
Zinc 1.27 0.56 Lentil
Starch
Phosphorus 180 63 Lentil
Sodium 2 6 Lentil
Vitamin A 8 20 Pasta
Vitamin E 0.11 Lentil
Vitamin D 0 Lentil
Vitamin B1 0.169 0.209 Pasta
Vitamin B2 0.073 0.15 Pasta
Vitamin B3 1.06 0.992 Lentil
Vitamin B5 0.638 0.183 Lentil
Vitamin B6 0.178 0.034 Lentil
Vitamin B12 0 0.14 Pasta
Vitamin K 1.7 Lentil
Folate 181 64 Lentil
Trans Fat 0 Pasta
Saturated Fat 0.053 0.15 Lentil
Monounsaturated Fat 0.064 0.124 Pasta
Polyunsaturated fat 0.175 0.429 Pasta
Tryptophan 0.081 0.065 Lentil
Threonine 0.323 0.134 Lentil
Isoleucine 0.39 0.197 Lentil
Leucine 0.654 0.348 Lentil
Lysine 0.63 0.097 Lentil
Methionine 0.077 0.079 Pasta
Phenylalanine 0.445 0.247 Lentil
Valine 0.448 0.217 Lentil
Histidine 0.254 0.103 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.