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  6. Lentil vs. Spinach raw

Lentil vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between lentil and spinach raw?

  • Lentil is higher in fiber, phosphorus, copper, and vitamin B5, yet spinach raw is higher in vitamin K, vitamin A, vitamin C, manganese, vitamin E, and magnesium.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Lentil has 10 times more vitamin B5 than spinach raw. While lentil has 0.638mg of vitamin B5, spinach raw has only 0.065mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Spinach, raw types in this article.

Infographic

Lentil vs Spinach 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
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +22.9%
Contains more CopperCopper +93.1%
Contains more ZincZinc +139.6%
Contains more PhosphorusPhosphorus +267.3%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +51.2%
Contains more ManganeseManganese +81.6%

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
Lentil
4
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +881.5%
Contains more CholineCholine +69.4%
Contains more Vitamin CVitamin C +1773.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin KVitamin K +28305.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~194µg

All nutrients comparison - raw data values

Nutrient Lentil Spinach raw DV% diff.
Vitamin K 1.7µg 482.9µg 401%
Vitamin A 0µg 469µg 52%
Vitamin C 1.5mg 28.1mg 30%
Fiber 7.9g 2.2g 23%
Phosphorus 180mg 49mg 19%
Manganese 0.494mg 0.897mg 18%
Vitamin E 0.11mg 2.03mg 13%
Copper 0.251mg 0.13mg 13%
Protein 9.02g 2.86g 12%
Vitamin B5 0.638mg 0.065mg 11%
Magnesium 36mg 79mg 10%
Vitamin B2 0.073mg 0.189mg 9%
Vitamin B1 0.169mg 0.078mg 8%
Calcium 19mg 99mg 8%
Iron 3.33mg 2.71mg 8%
Zinc 1.27mg 0.53mg 7%
Potassium 369mg 558mg 6%
Carbs 20.13g 3.63g 6%
Calories 116kcal 23kcal 5%
Selenium 2.8µg 1µg 3%
Sodium 2mg 79mg 3%
Folate 181µg 194µg 3%
Vitamin B3 1.06mg 0.724mg 2%
Choline 32.7mg 19.3mg 2%
Vitamin B6 0.178mg 0.195mg 1%
Fats 0.38g 0.39g 0%
Net carbs 12.23g 1.43g N/A
Sugar 1.8g 0.42g N/A
Saturated fat 0.053g 0.063g 0%
Monounsaturated fat 0.064g 0.01g 0%
Polyunsaturated fat 0.175g 0.165g 0%
Tryptophan 0.081mg 0.039mg 0%
Threonine 0.323mg 0.122mg 0%
Isoleucine 0.39mg 0.147mg 0%
Leucine 0.654mg 0.223mg 0%
Lysine 0.63mg 0.174mg 0%
Methionine 0.077mg 0.053mg 0%
Phenylalanine 0.445mg 0.129mg 0%
Valine 0.448mg 0.161mg 0%
Histidine 0.254mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +215.4%
Contains more CarbsCarbs +454.5%
Contains more WaterWater +31.2%
Contains more OtherOther +107.2%
~equal in Fats ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +540%
~equal in Polyunsaturated fat ~0.165g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.