Lentil vs. Yogurt — In-Depth Nutrition Comparison
Compare
What are the main differences between lentil and yogurt?
- Lentil is richer in folate, iron, fiber, copper, manganese, and vitamin B1, yet yogurt is richer in vitamin B12, vitamin B2, selenium, and calcium.
- Lentil's daily need coverage for folate is 44% higher.
We used Lentils, mature seeds, cooked, boiled, without salt and Yogurt, Greek, plain, nonfat types in this comparison.
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.
| Contains more MagnesiumMagnesium | +227.3% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more IronIron | +4657.1% |
| Contains more CopperCopper | +1376.5% |
| Contains more ZincZinc | +144.2% |
| Contains more PhosphorusPhosphorus | +33.3% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +5388.9% |
| Contains more CalciumCalcium | +478.9% |
| 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 EVitamin E | +1000% |
| Contains more Vitamin B1Vitamin B1 | +634.8% |
| Contains more Vitamin B3Vitamin B3 | +409.6% |
| Contains more Vitamin B5Vitamin B5 | +92.7% |
| Contains more Vitamin B6Vitamin B6 | +182.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2485.7% |
| Contains more CholineCholine | +116.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +280.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 181µg | 7µg | 44% |
| Iron | 3.33mg | 0.07mg | 41% |
| Fiber | 7.9g | 0g | 32% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Copper | 0.251mg | 0.017mg | 26% |
| Manganese | 0.494mg | 0.009mg | 21% |
| Vitamin B2 | 0.073mg | 0.278mg | 16% |
| Selenium | 2.8µg | 9.7µg | 13% |
| Vitamin B1 | 0.169mg | 0.023mg | 12% |
| Calcium | 19mg | 110mg | 9% |
| Vitamin B6 | 0.178mg | 0.063mg | 9% |
| Zinc | 1.27mg | 0.52mg | 7% |
| Potassium | 369mg | 141mg | 7% |
| Magnesium | 36mg | 11mg | 6% |
| Vitamin B5 | 0.638mg | 0.331mg | 6% |
| Carbs | 20.13g | 3.6g | 6% |
| Phosphorus | 180mg | 135mg | 6% |
| Vitamin B3 | 1.06mg | 0.208mg | 5% |
| Choline | 32.7mg | 15.1mg | 3% |
| Calories | 116kcal | 59kcal | 3% |
| Protein | 9.02g | 10.19g | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin E | 0.11mg | 0.01mg | 1% |
| Polyunsaturated fat | 0.175g | 0.012g | 1% |
| Sodium | 2mg | 36mg | 1% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Fats | 0.38g | 0.39g | 0% |
| Net carbs | 12.23g | 3.6g | N/A |
| Sugar | 1.8g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.053g | 0.117g | 0% |
| Monounsaturated fat | 0.064g | 0.053g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +459.2% |
| Contains more OtherOther | +15.3% |
| Contains more ProteinProtein | +13% |
| Contains more WaterWater | +22.2% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.7% |
| Contains more Mono. FatMonounsaturated fat | +20.8% |
| Contains more Poly. FatPolyunsaturated fat | +1358.3% |
