Lentils, mature seeds, cooked, boiled, with salt vs. Quinoa, uncooked — In-Depth Nutrition Comparison
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A recap on differences between lentils, mature seeds, cooked, boiled, with salt and quinoa, uncooked
- Lentils, mature seeds, cooked, boiled, with salt has less manganese, phosphorus, magnesium, copper, vitamin B6, vitamin B2, zinc, vitamin B1, vitamin E, and iron.
- Quinoa, uncooked covers your daily manganese needs 67% more than lentils, mature seeds, cooked, boiled, with salt.
Food varieties used in this article are Lentils, mature seeds, cooked, boiled, with salt and Quinoa, uncooked.
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 | +447.2% |
| Contains more CalciumCalcium | +147.4% |
| Contains more PotassiumPotassium | +52.6% |
| Contains more IronIron | +37.2% |
| Contains more CopperCopper | +135.1% |
| Contains more ZincZinc | +144.1% |
| Contains more PhosphorusPhosphorus | +153.9% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +311.5% |
| Contains more SeleniumSelenium | +203.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2118.2% |
| Contains more Vitamin B1Vitamin B1 | +113% |
| Contains more Vitamin B2Vitamin B2 | +335.6% |
| Contains more Vitamin B3Vitamin B3 | +43.4% |
| Contains more Vitamin B5Vitamin B5 | +21% |
| Contains more Vitamin B6Vitamin B6 | +173.6% |
| Contains more CholineCholine | +114.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
19.54 g
Water:
69.64 g
Other:
1.42 g
Protein:
14.12 g
Fats:
6.07 g
Carbs:
64.16 g
Water:
13.28 g
Other:
2.37 g
| Contains more WaterWater | +424.4% |
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +1497.4% |
| Contains more CarbsCarbs | +228.4% |
| Contains more OtherOther | +66.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
Saturated fat:
Sat. Fat
0.706 g
Monounsaturated fat:
Mono. Fat
1.613 g
Polyunsaturated fat:
Poly. Fat
3.292 g
| Contains less Sat. FatSaturated fat | -92.5% |
| Contains more Mono. FatMonounsaturated fat | +2420.3% |
| Contains more Poly. FatPolyunsaturated fat | +1781.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.494mg | 2.033mg | 67% |
| Phosphorus | 180mg | 457mg | 40% |
| Magnesium | 36mg | 197mg | 38% |
| Copper | 0.251mg | 0.59mg | 38% |
| Vitamin B6 | 0.178mg | 0.487mg | 24% |
| Polyunsaturated fat | 0.175g | 3.292g | 21% |
| Starch | 52.22g | 21% | |
| Vitamin B2 | 0.073mg | 0.318mg | 19% |
| Zinc | 1.27mg | 3.1mg | 17% |
| Vitamin B1 | 0.169mg | 0.36mg | 16% |
| Vitamin E | 0.11mg | 2.44mg | 16% |
| Iron | 3.33mg | 4.57mg | 16% |
| Carbs | 19.54g | 64.16g | 15% |
| Calories | 114kcal | 368kcal | 13% |
| Protein | 9.02g | 14.12g | 10% |
| Sodium | 238mg | 5mg | 10% |
| Selenium | 2.8µg | 8.5µg | 10% |
| Fats | 0.38g | 6.07g | 9% |
| Choline | 32.7mg | 70.2mg | 7% |
| Potassium | 369mg | 563mg | 6% |
| Monounsaturated fat | 0.064g | 1.613g | 4% |
| Fiber | 7.9g | 7g | 4% |
| Vitamin B3 | 1.06mg | 1.52mg | 3% |
| Vitamin B5 | 0.638mg | 0.772mg | 3% |
| Saturated fat | 0.053g | 0.706g | 3% |
| Calcium | 19mg | 47mg | 3% |
| Vitamin C | 1.5mg | 2% | |
| Vitamin K | 1.7µg | 0µg | 1% |
| Folate | 181µg | 184µg | 1% |
| Net carbs | 11.64g | 57.16g | N/A |
| Sugar | 1.8g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.081mg | 0.167mg | 0% |
| Threonine | 0.323mg | 0.421mg | 0% |
| Isoleucine | 0.39mg | 0.504mg | 0% |
| Leucine | 0.654mg | 0.84mg | 0% |
| Lysine | 0.63mg | 0.766mg | 0% |
| Methionine | 0.077mg | 0.309mg | 0% |
| Phenylalanine | 0.445mg | 0.593mg | 0% |
| Valine | 0.448mg | 0.594mg | 0% |
| Histidine | 0.254mg | 0.407mg | 0% |
| Omega-3 - DHA | 0.047g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
44%
Minerals Daily Need Coverage Score
50%
117%
Comparison summary
Which food is lower in Sugar?
Quinoa, uncooked is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Quinoa, uncooked contains less Sodium (difference - 233mg)
Which food is richer in minerals?
Quinoa, uncooked is relatively richer in minerals
Which food is richer in vitamins?
Quinoa, uncooked is relatively richer in vitamins
Which food is lower in Saturated fat?
Lentils, mature seeds, cooked, boiled, with salt is lower in Saturated fat (difference - 0.653g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)