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Lentil vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the main differences between lentil and sockeye salmon?

  • Lentil is richer in folate, iron, fiber, and manganese, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B6.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Sockeye salmon has a lower glycemic index than lentil.

We used Lentils, mature seeds, cooked, boiled, without salt and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Lentil vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +72.7%
Contains more IronIron +540.4%
Contains more CopperCopper +230.3%
Contains more ZincZinc +130.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3700%
Contains more PotassiumPotassium +18.2%
Contains more PhosphorusPhosphorus +69.4%
Contains more SeleniumSelenium +1167.9%
~equal in Magnesium ~36mg

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
3
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1600%
Contains more FolateFolate +2485.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +237%
Contains more Vitamin B3Vitamin B3 +855%
Contains more Vitamin B5Vitamin B5 +99.7%
Contains more Vitamin B6Vitamin B6 +364.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +244.3%
~equal in Vitamin B1 ~0.157mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +33.9%
Contains more ProteinProtein +193.6%
Contains more FatsFats +1365.8%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +2812.5%
Contains more Poly. FatPolyunsaturated fat +658.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 2.8µg 35.5µg 59%
Vitamin B3 1.06mg 10.123mg 57%
Vitamin B6 0.178mg 0.827mg 50%
Folate 181µg 7µg 44%
Protein 9.02g 26.48g 35%
Iron 3.33mg 0.52mg 35%
Fiber 7.9g 0g 32%
Manganese 0.494mg 0.013mg 21%
Cholesterol 0mg 61mg 20%
Copper 0.251mg 0.076mg 19%
Phosphorus 180mg 305mg 18%
Choline 32.7mg 112.6mg 15%
Vitamin B5 0.638mg 1.274mg 13%
Vitamin B2 0.073mg 0.246mg 13%
Polyunsaturated fat 0.175g 1.327g 8%
Fats 0.38g 5.57g 8%
Zinc 1.27mg 0.55mg 7%
Carbs 20.13g 0g 7%
Vitamin A 0µg 58µg 6%
Vitamin E 0.11mg 0.99mg 6%
Monounsaturated fat 0.064g 1.864g 5%
Saturated fat 0.053g 0.969g 4%
Sodium 2mg 92mg 4%
Calories 116kcal 156kcal 2%
Vitamin C 1.5mg 0mg 2%
Potassium 369mg 436mg 2%
Vitamin B1 0.169mg 0.157mg 1%
Vitamin K 1.7µg 0.1µg 1%
Calcium 19mg 11mg 1%
Net carbs 12.23g 0g N/A
Magnesium 36mg 36mg 0%
Sugar 1.8g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.081mg 0.335mg 0%
Threonine 0.323mg 1.247mg 0%
Isoleucine 0.39mg 1.274mg 0%
Leucine 0.654mg 2.185mg 0%
Lysine 0.63mg 2.574mg 0%
Methionine 0.077mg 0.858mg 0%
Phenylalanine 0.445mg 1.086mg 0%
Valine 0.448mg 1.461mg 0%
Histidine 0.254mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
46%
Lentil
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.916g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $11.9)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.