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Lentil vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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How are lentil and saltine cracker (includes oyster, soda, soup) different?

  • Lentil is richer in fiber, copper, and folate, while saltine cracker (includes oyster, soda, soup) is higher in vitamin B1, vitamin B3, vitamin B2, iron, vitamin K, and selenium.
  • Saltine cracker (includes oyster, soda, soup) covers your daily need for vitamin B1, 44% more than lentil.
  • Lentil contains 3 times more fiber than saltine cracker (includes oyster, soda, soup). Lentil contains 7.9g of fiber, while saltine cracker (includes oyster, soda, soup) contains 2.8g.
  • Lentil is lower in sodium.
  • Saltine cracker (includes oyster, soda, soup) has a higher glycemic index (74) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Crackers, saltines (includes oyster, soda, soup) types were used in this article.

Infographic

Lentil vs Saltine cracker (includes oyster, soda, soup) 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +56.5%
Contains more PotassiumPotassium +142.8%
Contains more CopperCopper +80.6%
Contains more ZincZinc +84.1%
Contains more PhosphorusPhosphorus +76.5%
Contains less SodiumSodium -99.8%
Contains more IronIron +67.3%
Contains more ManganeseManganese +38.9%
Contains more SeleniumSelenium +267.9%
~equal in Calcium ~19mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +107%
Contains more FolateFolate +35.1%
Contains more CholineCholine +95.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +945.5%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +567.1%
Contains more Vitamin B3Vitamin B3 +507.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1394.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more WaterWater +1279%
Contains more FatsFats +2173.7%
Contains more CarbsCarbs +267.9%
Contains more OtherOther +237.3%
~equal in Protein ~9.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +3003.1%
Contains more Poly. FatPolyunsaturated fat +2662.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Saltine cracker (includes oyster, soda, soup) DV% diff.
Vitamin B1 0.169mg 0.702mg 44%
Sodium 2mg 941mg 41%
Vitamin B3 1.06mg 6.442mg 34%
Vitamin B2 0.073mg 0.487mg 32%
Polyunsaturated fat 0.175g 4.835g 31%
Iron 3.33mg 5.57mg 28%
Starch 67.83g 28%
Vitamin K 1.7µg 25.4µg 20%
Fiber 7.9g 2.8g 20%
Carbs 20.13g 74.05g 18%
Calories 116kcal 418kcal 15%
Selenium 2.8µg 10.3µg 14%
Fats 0.38g 8.64g 13%
Folate 181µg 134µg 12%
Copper 0.251mg 0.139mg 12%
Phosphorus 180mg 102mg 11%
Manganese 0.494mg 0.686mg 8%
Vitamin B6 0.178mg 0.086mg 7%
Vitamin E 0.11mg 1.15mg 7%
Saturated fat 0.053g 1.653g 7%
Potassium 369mg 152mg 6%
Monounsaturated fat 0.064g 1.986g 5%
Zinc 1.27mg 0.69mg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 32.7mg 16.7mg 3%
Magnesium 36mg 23mg 3%
Vitamin B5 0.638mg 0.536mg 2%
Vitamin C 1.5mg 0mg 2%
Protein 9.02g 9.46g 1%
Net carbs 12.23g 71.25g N/A
Calcium 19mg 19mg 0%
Sugar 1.8g 1.29g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.167g N/A
Tryptophan 0.081mg 0.116mg 0%
Threonine 0.323mg 0.268mg 0%
Isoleucine 0.39mg 0.333mg 0%
Leucine 0.654mg 0.652mg 0%
Lysine 0.63mg 0.172mg 0%
Methionine 0.077mg 0.147mg 0%
Phenylalanine 0.445mg 0.45mg 0%
Valine 0.448mg 0.399mg 0%
Histidine 0.254mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Lentil
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
46%
Lentil
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 939mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 1.6g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 45)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.3)
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.
Which food is richer in vitamins?
?
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.

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.