Lentil vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between lentil and porridge

The amount of folate, fiber, phosphorus, copper, manganese, vitamin B6, vitamin B5, potassium, zinc, and vitamin B1 in lentil is higher than in porridge.
Lentil covers your daily need for folate, 42% more than porridge.
Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of porridge is 66.

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.

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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.

Lentil

Porridge

Contains more MagnesiumMagnesium	+620%
Contains more PotassiumPotassium	+2206.3%
Contains more CopperCopper	+527.5%
Contains more ZincZinc	+876.9%
Contains more PhosphorusPhosphorus	+1100%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+357.9%
Contains more IronIron	+12.3%

~equal in Selenium ~2.8µg

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

Porridge

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B1Vitamin B1	+207.3%
Contains more Vitamin B2Vitamin B2	+192%
Contains more Vitamin B3Vitamin B3	+103.8%
Contains more Vitamin B5Vitamin B5	+798.6%
Contains more Vitamin B6Vitamin B6	+1269.2%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+1408.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	12µg	42%
Fiber	7.9g	0.5g	30%
Phosphorus	180mg	15mg	24%
Copper	0.251mg	0.04mg	23%
Manganese	0.494mg	0mg	21%
Protein	9.02g	1.44g	15%
Vitamin B6	0.178mg	0.013mg	13%
Vitamin B5	0.638mg	0.071mg	11%
Potassium	369mg	16mg	10%
Zinc	1.27mg	0.13mg	10%
Vitamin B1	0.169mg	0.055mg	10%
Magnesium	36mg	5mg	7%
Calcium	19mg	87mg	7%
Choline	32.7mg		6%
Iron	3.33mg	3.74mg	5%
Vitamin B2	0.073mg	0.025mg	4%
Calories	116kcal	50kcal	3%
Carbs	20.13g	10.52g	3%
Vitamin B3	1.06mg	0.52mg	3%
Vitamin C	1.5mg	0mg	2%
Vitamin E	0.11mg	0.02mg	1%
Vitamin K	1.7µg	0.1µg	1%
Protein per 100 calories	7.8g	2.9g	N/A
Calories per 10 g protein	129kcal	347kcal	N/A
Weight per 100 calories	86g	200g	N/A
Fats	0.38g	0.21g	0%
Net carbs	12.23g	10.02g	N/A
Sugar	1.8g	0.03g	N/A
Sodium	2mg	6mg	0%
Selenium	2.8µg	2.8µg	0%
Saturated fat	0.053g	0.033g	0%
Monounsaturated fat	0.064g	0.028g	0%
Polyunsaturated fat	0.175g	0.114g	0%
Tryptophan	0.081mg	0.02mg	0%
Threonine	0.323mg	0.045mg	0%
Isoleucine	0.39mg	0.063mg	0%
Leucine	0.654mg	0.11mg	0%
Lysine	0.63mg	0.037mg	0%
Methionine	0.077mg	0.027mg	0%
Phenylalanine	0.445mg	0.078mg	0%
Valine	0.448mg	0.07mg	0%
Histidine	0.254mg	0.033mg	0%