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Lentil vs. Vegetable — In-Depth Nutrition Comparison

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The main differences between Lentil and Vegetable

  • Lentil has more Folate, Iron, Copper, Phosphorus, Fiber, Vitamin B5, Vitamin B1, and Vitamin B6, however, Vegetable has more Vitamin A, and Vitamin K.
  • Daily need coverage for Folate from Lentil is 41% higher.
  • Vegetable has 4 times less Vitamin B5 than Lentil. Lentil has 0.638mg of Vitamin B5, while Vegetable has 0.151mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Lentil vs Vegetable 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
9
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +306.1%
Contains more CopperCopper +202.4%
Contains more ZincZinc +159.2%
Contains more PhosphorusPhosphorus +252.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +30.3%
Contains more SeleniumSelenium +833.3%
Contains more CalciumCalcium +31.6%

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
6
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% 0.48% 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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin B1Vitamin B1 +138%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B5Vitamin B5 +322.5%
Contains more Vitamin B6Vitamin B6 +140.5%
Contains more FolateFolate +852.6%
Contains more CholineCholine +35.7%
Contains more Vitamin CVitamin C +113.3%
Contains more Vitamin AVitamin A +53362.5%
Contains more Vitamin EVitamin E +245.5%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin KVitamin K +1282.4%
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +215.4%
Contains more FatsFats +153.3%
Contains more CarbsCarbs +53.8%
Contains more OtherOther +23.9%
Contains more WaterWater +19.5%

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
27% 9% 64%
Saturated Fat: Sat. Fat 0.031 g
Monounsaturated Fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +540%
Contains more Poly. FatPolyunsaturated fat +143.1%
Contains less Sat. FatSaturated Fat -41.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Vegetable Opinion
Calories 116kcal 65kcal Lentil
Protein 9.02g 2.86g Lentil
Fats 0.38g 0.15g Lentil
Vitamin C 1.5mg 3.2mg Vegetable
Net carbs 12.23g 8.69g Lentil
Carbs 20.13g 13.09g Lentil
Magnesium 36mg 22mg Lentil
Calcium 19mg 25mg Vegetable
Potassium 369mg 169mg Lentil
Iron 3.33mg 0.82mg Lentil
Sugar 1.8g 3.12g Lentil
Fiber 7.9g 4.4g Lentil
Copper 0.251mg 0.083mg Lentil
Zinc 1.27mg 0.49mg Lentil
Phosphorus 180mg 51mg Lentil
Sodium 2mg 35mg Lentil
Vitamin A 8IU 4277IU Vegetable
Vitamin A 0µg 214µg Vegetable
Vitamin E 0.11mg 0.38mg Vegetable
Manganese 0.494mg 0.379mg Lentil
Selenium 2.8µg 0.3µg Lentil
Vitamin B1 0.169mg 0.071mg Lentil
Vitamin B2 0.073mg 0.12mg Vegetable
Vitamin B3 1.06mg 0.851mg Lentil
Vitamin B5 0.638mg 0.151mg Lentil
Vitamin B6 0.178mg 0.074mg Lentil
Vitamin K 1.7µg 23.5µg Vegetable
Folate 181µg 19µg Lentil
Choline 32.7mg 24.1mg Lentil
Saturated Fat 0.053g 0.031g Vegetable
Monounsaturated Fat 0.064g 0.01g Lentil
Polyunsaturated fat 0.175g 0.072g Lentil
Tryptophan 0.081mg 0.029mg Lentil
Threonine 0.323mg 0.115mg Lentil
Isoleucine 0.39mg 0.139mg Lentil
Leucine 0.654mg 0.19mg Lentil
Lysine 0.63mg 0.17mg Lentil
Methionine 0.077mg 0.034mg Lentil
Phenylalanine 0.445mg 0.12mg Lentil
Valine 0.448mg 0.149mg Lentil
Histidine 0.254mg 0.073mg Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Vegetable
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
35%
Vegetable
Minerals Daily Need Coverage Score
46%
Lentil
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.6)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 1.32g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.