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  6. Bran raw vs. Lentil

Bran raw vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between bran raw and lentil

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, iron, vitamin B5, and copper, while lentil has more folate.
  • Bran raw covers your daily need for manganese, 223% more than lentil.
  • Bran raw contains 16 times more selenium than lentil. While bran raw contains 45.2µg of selenium, lentil contains only 2.8µg.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Lentil
Lentil
1
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 +552.8%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +62.5%
Contains more CopperCopper +60.6%
Contains more ZincZinc +144.9%
Contains more PhosphorusPhosphorus +307.8%
Contains more ManganeseManganese +1039.7%
Contains more SeleniumSelenium +1514.3%
Contains less SodiumSodium -50%

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.
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Lentil
Lentil
3
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 EVitamin E +818.2%
Contains more Vitamin B1Vitamin B1 +592.3%
Contains more Vitamin B2Vitamin B2 +201.4%
Contains more Vitamin B5Vitamin B5 +134.2%
Contains more Vitamin KVitamin K +88.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +13.5%
Contains more FolateFolate +248.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.178mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Lentil DV% diff.
Manganese 5.63mg 0.494mg 223%
Vitamin B1 1.17mg 0.169mg 83%
Phosphorus 734mg 180mg 79%
Selenium 45.2µg 2.8µg 77%
Magnesium 235mg 36mg 47%
Folate 52µg 181µg 32%
Fiber 15.4g 7.9g 30%
Iron 5.41mg 3.33mg 26%
Protein 17.3g 9.02g 17%
Copper 0.403mg 0.251mg 17%
Zinc 3.11mg 1.27mg 17%
Vitamin B5 1.494mg 0.638mg 17%
Polyunsaturated fat 2.766g 0.175g 17%
Carbs 66.22g 20.13g 15%
Vitamin B2 0.22mg 0.073mg 11%
Fats 7.03g 0.38g 10%
Calories 246kcal 116kcal 7%
Potassium 566mg 369mg 6%
Vitamin E 1.01mg 0.11mg 6%
Saturated fat 1.328g 0.053g 6%
Monounsaturated fat 2.376g 0.064g 6%
Calcium 58mg 19mg 4%
Vitamin C 0mg 1.5mg 2%
Vitamin B3 0.934mg 1.06mg 1%
Vitamin B6 0.165mg 0.178mg 1%
Vitamin K 3.2µg 1.7µg 1%
Protein per 100 calories 7g 7.8g N/A
Calories per 10 g protein 142kcal 129kcal N/A
Weight per 100 calories 41g 86g N/A
Unsaturated / Saturated Fat ratio 3.9 4.5 N/A
Net carbs 50.82g 12.23g N/A
Sugar 1.45g 1.8g N/A
Sodium 4mg 2mg 0%
Choline 32.2mg 32.7mg 0%
Tryptophan 0.335mg 0.081mg 0%
Threonine 0.502mg 0.323mg 0%
Isoleucine 0.668mg 0.39mg 0%
Leucine 1.374mg 0.654mg 0%
Lysine 0.76mg 0.63mg 0%
Methionine 0.335mg 0.077mg 0%
Phenylalanine 0.908mg 0.445mg 0%
Valine 0.964mg 0.448mg 0%
Histidine 0.41mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Lentil
Lentil
1
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 ProteinProtein +91.8%
Contains more FatsFats +1750%
Contains more CarbsCarbs +229%
Contains more OtherOther +249.4%
Contains more WaterWater +963.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +3612.5%
Contains more Poly. FatPolyunsaturated fat +1480.6%
Contains less Sat. FatSaturated fat -96%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.