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Lentil vs Porridge - In-Depth Nutrition Comparison

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Summary of differences between Lentil and Porridge

  • Lentil has more Folate, Fiber, Phosphorus, Copper, Vitamin B6, Vitamin B5, Potassium, Zinc, and Vitamin B1, while Porridge has more Manganese.
  • Lentil covers your daily need of Folate 42% more than Porridge.
  • Lentil contains 23 times more Potassium than Porridge. While Lentil contains 369mg of Potassium, Porridge contains only 16mg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Lentil vs Porridge 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
Contains more Potassium +2206.3%
Contains more Magnesium +620%
Contains more Copper +527.5%
Contains more Zinc +876.9%
Contains more Phosphorus +1100%
Contains less Sodium -66.7%
Contains more Iron +12.3%
Contains more Calcium +357.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Potassium +2206.3%
Contains more Magnesium +620%
Contains more Copper +527.5%
Contains more Zinc +876.9%
Contains more Phosphorus +1100%
Contains less Sodium -66.7%
Contains more Iron +12.3%
Contains more Calcium +357.9%

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
10
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B5 +798.6%
Contains more Vitamin B6 +1269.2%
Contains more Vitamin K +1600%
Contains more Folate +1408.3%
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% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin B1 +207.3%
Contains more Vitamin B2 +192%
Contains more Vitamin B3 +103.8%
Contains more Vitamin B5 +798.6%
Contains more Vitamin B6 +1269.2%
Contains more Vitamin K +1600%
Contains more Folate +1408.3%

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
4
Porridge
Mineral Summary Score
48
Lentil
24
Porridge

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
9%
Porridge
Carbohydrates
20%
Lentil
11%
Porridge
Fats
2%
Lentil
1%
Porridge

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 Porridge
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Porridge
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?
Porridge
Porridge is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Lentil Porridge Opinion
Calories 116 50 Lentil
Protein 9.02 1.44 Lentil
Fats 0.38 0.21 Lentil
Vitamin C 1.5 0 Lentil
Carbs 20.13 10.52 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 3.74 Porridge
Calcium 19 87 Porridge
Potassium 369 16 Lentil
Magnesium 36 5 Lentil
Sugar 1.8 0.03 Porridge
Fiber 7.9 0.5 Lentil
Copper 0.251 0.04 Lentil
Zinc 1.27 0.13 Lentil
Starch
Phosphorus 180 15 Lentil
Sodium 2 6 Lentil
Vitamin A 8 0 Lentil
Vitamin E 0.11 0.02 Lentil
Vitamin D 0 0
Vitamin B1 0.169 0.055 Lentil
Vitamin B2 0.073 0.025 Lentil
Vitamin B3 1.06 0.52 Lentil
Vitamin B5 0.638 0.071 Lentil
Vitamin B6 0.178 0.013 Lentil
Vitamin B12 0 0
Vitamin K 1.7 0.1 Lentil
Folate 181 12 Lentil
Trans Fat 0 Porridge
Saturated Fat 0.053 0.033 Porridge
Monounsaturated Fat 0.064 0.028 Lentil
Polyunsaturated fat 0.175 0.114 Lentil
Tryptophan 0.081 0.02 Lentil
Threonine 0.323 0.045 Lentil
Isoleucine 0.39 0.063 Lentil
Leucine 0.654 0.11 Lentil
Lysine 0.63 0.037 Lentil
Methionine 0.077 0.027 Lentil
Phenylalanine 0.445 0.078 Lentil
Valine 0.448 0.07 Lentil
Histidine 0.254 0.033 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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.