Lentil vs. Spread — In-Depth Nutrition Comparison
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Summary of differences between lentil and spread
- Lentil has more folate, iron, fiber, manganese, phosphorus, and copper, while spread has more vitamin B12.
- Spread covers your daily need for vitamin B12, 47% more than lentil.
- Lentil contains 91 times more folate than spread. While lentil contains 181µg of folate, spread contains only 2µg.
- The amount of saturated fat in lentil is lower.
- Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of lentil is 29.
These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Sandwich spread, pork, beef.
Infographic
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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 | +350% |
| Contains more CalciumCalcium | +58.3% |
| Contains more PotassiumPotassium | +235.5% |
| Contains more IronIron | +321.5% |
| Contains more CopperCopper | +93.1% |
| Contains more ZincZinc | +24.5% |
| Contains more PhosphorusPhosphorus | +205.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +246.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +48.3% |
| Contains more FolateFolate | +8950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1481.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +83.6% |
| Contains more Vitamin B3Vitamin B3 | +63.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +90.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Folate | 181µg | 2µg | 45% |
| Sodium | 2mg | 1013mg | 44% |
| Iron | 3.33mg | 0.79mg | 32% |
| Fiber | 7.9g | 0.2g | 31% |
| Saturated fat | 0.053g | 5.977g | 27% |
| Fats | 0.38g | 17.34g | 26% |
| Manganese | 0.494mg | 0.026mg | 20% |
| Monounsaturated fat | 0.064g | 7.584g | 19% |
| Phosphorus | 180mg | 59mg | 17% |
| Polyunsaturated fat | 0.175g | 2.565g | 16% |
| Copper | 0.251mg | 0.13mg | 13% |
| Selenium | 2.8µg | 9.7µg | 13% |
| Cholesterol | 0mg | 38mg | 13% |
| Vitamin E | 0.11mg | 1.74mg | 11% |
| Potassium | 369mg | 110mg | 8% |
| Magnesium | 36mg | 8mg | 7% |
| Calories | 116kcal | 235kcal | 6% |
| Vitamin B2 | 0.073mg | 0.134mg | 5% |
| Choline | 32.7mg | 62.3mg | 5% |
| Vitamin B3 | 1.06mg | 1.73mg | 4% |
| Vitamin B6 | 0.178mg | 0.12mg | 4% |
| Vitamin B5 | 0.638mg | 0.43mg | 4% |
| Carbs | 20.13g | 11.94g | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Protein | 9.02g | 7.66g | 3% |
| Zinc | 1.27mg | 1.02mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Calcium | 19mg | 12mg | 1% |
| Net carbs | 12.23g | 11.74g | N/A |
| Sugar | 1.8g | 0g | N/A |
| Vitamin B1 | 0.169mg | 0.172mg | 0% |
| Vitamin K | 1.7µg | 1.6µg | 0% |
| Tryptophan | 0.081mg | 0.082mg | 0% |
| Threonine | 0.323mg | 0.334mg | 0% |
| Isoleucine | 0.39mg | 0.334mg | 0% |
| Leucine | 0.654mg | 0.6mg | 0% |
| Lysine | 0.63mg | 0.663mg | 0% |
| Methionine | 0.077mg | 0.196mg | 0% |
| Phenylalanine | 0.445mg | 0.301mg | 0% |
| Valine | 0.448mg | 0.356mg | 0% |
| Histidine | 0.254mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.8% |
| Contains more CarbsCarbs | +68.6% |
| Contains more WaterWater | +15.5% |
| Contains more FatsFats | +4463.2% |
| Contains more OtherOther | +234.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +11750% |
| Contains more Poly. FatPolyunsaturated fat | +1365.7% |