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  6. Millet vs. Lentil

Millet vs. Lentil — In-Depth Nutrition Comparison

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Important differences between millet and lentil

  • Lentil has more folate, iron, fiber, phosphorus, copper, manganese, vitamin B5, potassium, vitamin B6, and vitamin B1 than millet.
  • Lentil's daily need coverage for folate is 41% more.
  • Millet has a higher glycemic index. The glycemic index of millet is 71, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Millet, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Millet vs Lentil 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.
Millet
Millet
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 0.9% 5.5% 24% 54% 25% 43% 0.26% 35% 4.9%
Lentil
Lentil
8
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%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +495.2%
Contains more IronIron +428.6%
Contains more CopperCopper +55.9%
Contains more ZincZinc +39.6%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +81.6%
Contains more SeleniumSelenium +211.1%
~equal in Sodium ~2mg

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.
Millet
Millet
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 27% 19% 25% 10% 25% 0% 0.75% 14%
Lentil
Lentil
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more Vitamin B5Vitamin B5 +273.1%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +852.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet Lentil DV% diff.
Folate 19µg 181µg 41%
Iron 0.63mg 3.33mg 34%
Fiber 1.3g 7.9g 26%
Protein 3.51g 9.02g 11%
Phosphorus 100mg 180mg 11%
Copper 0.161mg 0.251mg 10%
Manganese 0.272mg 0.494mg 10%
Potassium 62mg 369mg 9%
Vitamin B5 0.171mg 0.638mg 9%
Vitamin B1 0.106mg 0.169mg 5%
Vitamin B6 0.108mg 0.178mg 5%
Choline 11.2mg 32.7mg 4%
Zinc 0.91mg 1.27mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin C 0mg 1.5mg 2%
Magnesium 44mg 36mg 2%
Calcium 3mg 19mg 2%
Vitamin B3 1.33mg 1.06mg 2%
Polyunsaturated fat 0.508g 0.175g 2%
Fats 1g 0.38g 1%
Carbs 23.67g 20.13g 1%
Vitamin E 0.02mg 0.11mg 1%
Vitamin B2 0.082mg 0.073mg 1%
Vitamin K 0.3µg 1.7µg 1%
Saturated fat 0.172g 0.053g 1%
Calories 119kcal 116kcal 0%
Protein per 100 calories 2.9g 7.8g N/A
Calories per 10 g protein 339kcal 129kcal N/A
Weight per 100 calories 84g 86g N/A
Net carbs 22.37g 12.23g N/A
Sugar 0.13g 1.8g N/A
Sodium 2mg 2mg 0%
Monounsaturated fat 0.184g 0.064g 0%
Tryptophan 0.038mg 0.081mg 0%
Threonine 0.113mg 0.323mg 0%
Isoleucine 0.148mg 0.39mg 0%
Leucine 0.446mg 0.654mg 0%
Lysine 0.067mg 0.63mg 0%
Methionine 0.07mg 0.077mg 0%
Phenylalanine 0.185mg 0.445mg 0%
Valine 0.184mg 0.448mg 0%
Histidine 0.075mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet
Millet
3
4% 24% 71%
Protein: 3.51 g
Fats: 1 g
Carbs: 23.67 g
Water: 71.41 g
Other: 0.41 g
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +163.2%
Contains more CarbsCarbs +17.6%
Contains more ProteinProtein +157%
Contains more OtherOther +102.4%
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet
Millet
2
20% 21% 59%
Saturated fat: Sat. Fat 0.172 g
Monounsaturated fat: Mono. Fat 0.184 g
Polyunsaturated fat: Poly. Fat 0.508 g
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +187.5%
Contains more Poly. FatPolyunsaturated fat +190.3%
Contains less Sat. FatSaturated fat -69.2%

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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. Millet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.