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Lentil vs. Skipjack tuna — In-Depth Nutrition Comparison

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Significant differences between lentil and skipjack tuna

  • Lentil is richer in folate, fiber, iron, manganese, and copper, while skipjack tuna is higher in vitamin B3, vitamin B12, selenium, and vitamin B6.
  • Skipjack tuna covers your daily vitamin B3 needs 111% more than lentil.
  • Lentil has a higher glycemic index (29) than skipjack tuna (0).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Lentil vs Skipjack tuna 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
5
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more IronIron +108.1%
Contains more CopperCopper +128.2%
Contains more ZincZinc +21%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +2500%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +41.5%
Contains more PhosphorusPhosphorus +58.3%
Contains more SeleniumSelenium +1571.4%

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
7
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +344.7%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1710%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.1%
Contains more Vitamin B3Vitamin B3 +1669.4%
Contains more Vitamin B6Vitamin B6 +451.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.8%
Contains more ProteinProtein +212.7%
Contains more FatsFats +239.5%
Contains more OtherOther +890.4%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +279.7%
Contains more Poly. FatPolyunsaturated fat +130.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Skipjack tuna DV% diff.
Vitamin B3 1.06mg 18.756mg 111%
Vitamin B12 0µg 2.19µg 91%
Selenium 2.8µg 46.8µg 80%
Vitamin B6 0.178mg 0.981mg 62%
Folate 181µg 10µg 43%
Protein 9.02g 28.21g 38%
Fiber 7.9g 0g 32%
Iron 3.33mg 1.6mg 22%
Manganese 0.494mg 0.019mg 21%
Cholesterol 0mg 60mg 20%
Copper 0.251mg 0.11mg 16%
Phosphorus 180mg 285mg 15%
Vitamin B1 0.169mg 0.038mg 11%
Carbs 20.13g 0g 7%
Choline 32.7mg 6%
Potassium 369mg 522mg 5%
Vitamin B2 0.073mg 0.122mg 4%
Vitamin B5 0.638mg 0.485mg 3%
Calcium 19mg 37mg 2%
Magnesium 36mg 44mg 2%
Zinc 1.27mg 1.05mg 2%
Sodium 2mg 47mg 2%
Vitamin A 0µg 18µg 2%
Saturated fat 0.053g 0.42g 2%
Polyunsaturated fat 0.175g 0.403g 2%
Vitamin K 1.7µg 1%
Calories 116kcal 132kcal 1%
Vitamin E 0.11mg 1%
Vitamin C 1.5mg 1mg 1%
Fats 0.38g 1.29g 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g N/A
Monounsaturated fat 0.064g 0.243g 0%
Tryptophan 0.081mg 0.316mg 0%
Threonine 0.323mg 1.237mg 0%
Isoleucine 0.39mg 1.3mg 0%
Leucine 0.654mg 2.293mg 0%
Lysine 0.63mg 2.59mg 0%
Methionine 0.077mg 0.835mg 0%
Phenylalanine 0.445mg 1.101mg 0%
Valine 0.448mg 1.453mg 0%
Histidine 0.254mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Skipjack tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Lentil
72%
Skipjack tuna
Minerals Daily Need Coverage Score
46%
Lentil
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.367g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $6.9)
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.