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Lentil vs. Vanilla extract — In-Depth Nutrition Comparison

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Significant differences between lentil and vanilla extract

  • Lentil is richer than vanilla extract in folate, iron, fiber, phosphorus, copper, vitamin B1, vitamin B5, vitamin B6, manganese, and zinc.
  • Lentil covers your daily folate needs 45% more than vanilla extract.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Vanilla extract.

Infographic

Lentil vs Vanilla extract 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
10
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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +149.3%
Contains more IronIron +2675%
Contains more CopperCopper +248.6%
Contains more ZincZinc +1054.5%
Contains more PhosphorusPhosphorus +2900%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +114.8%
Contains more SeleniumSelenium +∞%

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
9
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% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1436.4%
Contains more Vitamin B3Vitamin B3 +149.4%
Contains more Vitamin B5Vitamin B5 +1722.9%
Contains more Vitamin B6Vitamin B6 +584.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +30.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +14933.3%
Contains more FatsFats +533.3%
Contains more CarbsCarbs +59.1%
Contains more WaterWater +32.4%
Contains more OtherOther +4074.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +4275%
Contains less Sat. FatSaturated fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Vanilla extract DV% diff.
Folate 181µg 0µg 45%
Iron 3.33mg 0.12mg 40%
Fiber 7.9g 0g 32%
Phosphorus 180mg 6mg 25%
Copper 0.251mg 0.072mg 20%
Protein 9.02g 0.06g 18%
Vitamin B1 0.169mg 0.011mg 13%
Vitamin B6 0.178mg 0.026mg 12%
Vitamin B5 0.638mg 0.035mg 12%
Manganese 0.494mg 0.23mg 11%
Zinc 1.27mg 0.11mg 11%
Calories 116kcal 288kcal 9%
Potassium 369mg 148mg 7%
Choline 32.7mg 6%
Magnesium 36mg 12mg 6%
Selenium 2.8µg 0µg 5%
Vitamin B3 1.06mg 0.425mg 4%
Carbs 20.13g 12.65g 2%
Vitamin B2 0.073mg 0.095mg 2%
Vitamin C 1.5mg 0mg 2%
Calcium 19mg 11mg 1%
Polyunsaturated fat 0.175g 0.004g 1%
Vitamin E 0.11mg 0mg 1%
Vitamin K 1.7µg 0µg 1%
Fats 0.38g 0.06g 0%
Net carbs 12.23g 12.65g N/A
Sugar 1.8g 12.65g N/A
Sodium 2mg 9mg 0%
Saturated fat 0.053g 0.01g 0%
Monounsaturated fat 0.064g 0.01g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Vanilla extract
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
3%
Vanilla extract
Minerals Daily Need Coverage Score
46%
Lentil
9%
Vanilla extract

Comparison summary

Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 10.85g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 7mg)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $4.9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.