Lentil vs. Semolina — In-Depth Nutrition Comparison
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What are the main differences between Lentil and Semolina?
- Lentil is richer in Folate, Iron, Fiber, and Potassium, yet Semolina is richer in Selenium, Vitamin B3, Manganese, Vitamin B6, and Calcium.
- Lentil's daily need coverage for Folate is 43% higher.
- Lentil has 5 times more Iron than Semolina. Lentil has 3.33mg of Iron, while Semolina has 0.74mg.
We used Lentils, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +112.1% |
| Contains more IronIron | +350% |
| Contains more ZincZinc | +24.5% |
| Contains more PhosphorusPhosphorus | +17.6% |
| Contains more CalciumCalcium | +273.7% |
| Contains more CopperCopper | +13.1% |
| Contains more ManganeseManganese | +109.5% |
| Contains more SeleniumSelenium | +610.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +2162.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.5% |
| Contains more Vitamin B3Vitamin B3 | +376.2% |
| Contains more Vitamin B6Vitamin B6 | +153.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20.1% |
| Contains more WaterWater | +606.3% |
| Contains more OtherOther | +16.9% |
| Contains more FatsFats | +171.1% |
| Contains more CarbsCarbs | +301.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -82% |
| Contains more Mono. FatMonounsaturated Fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +84% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 374kcal |
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| Protein | 9.02g | 7.51g |
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| Fats | 0.38g | 1.03g |
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| Vitamin C | 1.5mg | 0mg |
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| Net carbs | 12.23g | 79.09g |
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| Carbs | 20.13g | 80.89g |
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| Magnesium | 36mg | 27mg |
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| Calcium | 19mg | 71mg |
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| Potassium | 369mg | 174mg |
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| Iron | 3.33mg | 0.74mg |
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| Sugar | 1.8g | 0.33g |
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| Fiber | 7.9g | 1.8g |
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| Copper | 0.251mg | 0.284mg |
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| Zinc | 1.27mg | 1.02mg |
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| Starch | 68.29g |
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| Phosphorus | 180mg | 153mg |
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| Sodium | 2mg | 2mg | |
| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.03mg |
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| Manganese | 0.494mg | 1.035mg |
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| Selenium | 2.8µg | 19.9µg |
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| Vitamin B1 | 0.169mg | 0.224mg |
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| Vitamin B2 | 0.073mg | 0.05mg |
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| Vitamin B3 | 1.06mg | 5.048mg |
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| Vitamin B5 | 0.638mg | 0.672mg |
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| Vitamin B6 | 0.178mg | 0.452mg |
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| Vitamin K | 1.7µg | 0.1µg |
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| Folate | 181µg | 8µg |
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| Choline | 32.7mg |
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| Saturated Fat | 0.053g | 0.294g |
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| Monounsaturated Fat | 0.064g | 0.258g |
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| Polyunsaturated fat | 0.175g | 0.322g |
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| Tryptophan | 0.081mg | 0.103mg |
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| Threonine | 0.323mg | 0.271mg |
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| Isoleucine | 0.39mg | 0.339mg |
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| Leucine | 0.654mg | 0.656mg |
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| Lysine | 0.63mg | 0.215mg |
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| Methionine | 0.077mg | 0.183mg |
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| Phenylalanine | 0.445mg | 0.398mg |
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| Valine | 0.448mg | 0.47mg |
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| Histidine | 0.254mg | 0.185mg |
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| Fructose | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
24%
Minerals Daily Need Coverage Score
46%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.47g)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.241g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 25)
Which food is cheaper?
Lentil is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
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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?
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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.