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Lentil vs. Shark raw — In-Depth Nutrition Comparison

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A recap on differences between lentil and shark raw

  • Lentil has more folate, fiber, iron, copper, and manganese; however, shark raw is higher in vitamin B12, selenium, vitamin B6, and vitamin B3.
  • Shark raw covers your daily vitamin B12 needs 62% more than lentil.
  • The glycemic index of lentil is higher.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Fish, shark, mixed species, raw.

Infographic

Lentil vs Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +130.6%
Contains more IronIron +296.4%
Contains more CopperCopper +660.6%
Contains more ZincZinc +195.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +3193.3%
Contains more MagnesiumMagnesium +36.1%
Contains more CalciumCalcium +78.9%
Contains more PhosphorusPhosphorus +16.7%
Contains more SeleniumSelenium +1203.6%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +302.4%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +5933.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +177.2%
Contains more Vitamin B6Vitamin B6 +124.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +98.8%
~equal in Vitamin B5 ~0.695mg

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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +132.6%
Contains more FatsFats +1086.8%
Contains more OtherOther +12%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +2725%
Contains more Poly. FatPolyunsaturated fat +582.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Shark raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Shark raw DV% diff.
Vitamin B12 0µg 1.49µg 62%
Selenium 2.8µg 36.5µg 61%
Folate 181µg 3µg 45%
Fiber 7.9g 0g 32%
Iron 3.33mg 0.84mg 31%
Protein 9.02g 20.98g 24%
Copper 0.251mg 0.033mg 24%
Manganese 0.494mg 0.015mg 21%
Vitamin B6 0.178mg 0.4mg 17%
Cholesterol 0mg 51mg 17%
Vitamin B3 1.06mg 2.938mg 12%
Vitamin B1 0.169mg 0.042mg 11%
Zinc 1.27mg 0.43mg 8%
Vitamin A 0µg 70µg 8%
Polyunsaturated fat 0.175g 1.195g 7%
Carbs 20.13g 0g 7%
Vitamin E 0.11mg 1mg 6%
Fats 0.38g 4.51g 6%
Potassium 369mg 160mg 6%
Choline 32.7mg 65mg 6%
Phosphorus 180mg 210mg 4%
Monounsaturated fat 0.064g 1.808g 4%
Saturated fat 0.053g 0.925g 4%
Sodium 2mg 79mg 3%
Magnesium 36mg 49mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 24IU 3%
Vitamin C 1.5mg 0mg 2%
Calcium 19mg 34mg 2%
Calories 116kcal 130kcal 1%
Vitamin K 1.7µg 0.1µg 1%
Vitamin B5 0.638mg 0.695mg 1%
Vitamin B2 0.073mg 0.062mg 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g 0g N/A
Tryptophan 0.081mg 0.235mg 0%
Threonine 0.323mg 0.92mg 0%
Isoleucine 0.39mg 0.967mg 0%
Leucine 0.654mg 1.705mg 0%
Lysine 0.63mg 1.926mg 0%
Methionine 0.077mg 0.621mg 0%
Phenylalanine 0.445mg 0.819mg 0%
Valine 0.448mg 1.081mg 0%
Histidine 0.254mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Shark raw
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
38%
Shark raw
Minerals Daily Need Coverage Score
46%
Lentil
41%
Shark raw

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.872g)
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.