Lentil vs. Yam — In-Depth Nutrition Comparison
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Differences between lentil and yam
- Lentil is higher in folate, iron, phosphorus, fiber, zinc, copper, and vitamin B5; however, yam is richer in vitamin C, potassium, and vitamin B6.
- Lentil's daily need coverage for folate is 40% higher.
- Lentil has 6 times more iron than yam. While lentil has 3.33mg of iron, yam has only 0.54mg.
- Lentil has a lower glycemic index (29) than yam (51).
The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Yam, raw.
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 | +71.4% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +516.7% |
| Contains more CopperCopper | +41% |
| Contains more ZincZinc | +429.2% |
| Contains more PhosphorusPhosphorus | +227.3% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +24.4% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +121.1% |
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 B1Vitamin B1 | +50.9% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B3Vitamin B3 | +92% |
| Contains more Vitamin B5Vitamin B5 | +103.2% |
| Contains more FolateFolate | +687% |
| Contains more CholineCholine | +98.2% |
| Contains more Vitamin CVitamin C | +1040% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B6Vitamin B6 | +64.6% |
| Contains more Vitamin KVitamin K | +35.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 23µg | 40% |
| Iron | 3.33mg | 0.54mg | 35% |
| Phosphorus | 180mg | 55mg | 18% |
| Vitamin C | 1.5mg | 17.1mg | 17% |
| Fiber | 7.9g | 4.1g | 15% |
| Protein | 9.02g | 1.53g | 15% |
| Potassium | 369mg | 816mg | 13% |
| Vitamin B6 | 0.178mg | 0.293mg | 9% |
| Zinc | 1.27mg | 0.24mg | 9% |
| Copper | 0.251mg | 0.178mg | 8% |
| Vitamin B5 | 0.638mg | 0.314mg | 6% |
| Vitamin B1 | 0.169mg | 0.112mg | 5% |
| Manganese | 0.494mg | 0.397mg | 4% |
| Magnesium | 36mg | 21mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Carbs | 20.13g | 27.88g | 3% |
| Choline | 32.7mg | 16.5mg | 3% |
| Vitamin B2 | 0.073mg | 0.032mg | 3% |
| Vitamin B3 | 1.06mg | 0.552mg | 3% |
| Vitamin E | 0.11mg | 0.35mg | 2% |
| Vitamin K | 1.7µg | 2.3µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Polyunsaturated fat | 0.175g | 0.076g | 1% |
| Calories | 116kcal | 118kcal | 0% |
| Fats | 0.38g | 0.17g | 0% |
| Net carbs | 12.23g | 23.78g | N/A |
| Calcium | 19mg | 17mg | 0% |
| Sugar | 1.8g | 0.5g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Saturated fat | 0.053g | 0.037g | 0% |
| Monounsaturated fat | 0.064g | 0.006g | 0% |
| Tryptophan | 0.081mg | 0.012mg | 0% |
| Threonine | 0.323mg | 0.054mg | 0% |
| Isoleucine | 0.39mg | 0.052mg | 0% |
| Leucine | 0.654mg | 0.096mg | 0% |
| Lysine | 0.63mg | 0.059mg | 0% |
| Methionine | 0.077mg | 0.021mg | 0% |
| Phenylalanine | 0.445mg | 0.071mg | 0% |
| Valine | 0.448mg | 0.062mg | 0% |
| Histidine | 0.254mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +489.5% |
| Contains more FatsFats | +123.5% |
| Contains more CarbsCarbs | +38.5% |
~equal in
Water
~69.6g
~equal in
Other
~0.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +966.7% |
| Contains more Poly. FatPolyunsaturated fat | +130.3% |
| Contains less Sat. FatSaturated fat | -30.2% |