Bran vs. Lentil — In-Depth Nutrition Comparison
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The main differences between bran and lentil
- Bran has more manganese and selenium; however, lentil has more folate, iron, fiber, copper, vitamin B6, phosphorus, vitamin B5, and potassium.
- Daily need coverage for folate for lentil is 44% higher.
- Lentil has 3 times less selenium than bran. Bran has 7.7µg of selenium, while lentil has 2.8µg.
- Bran has a higher glycemic index than lentil.
Food types used in this article are Oat bran, cooked and Lentils, mature seeds, cooked, boiled, without salt.
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 less SodiumSodium | -50% |
| Contains more ManganeseManganese | +95.1% |
| Contains more SeleniumSelenium | +175% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +301.1% |
| Contains more IronIron | +278.4% |
| Contains more CopperCopper | +280.3% |
| Contains more ZincZinc | +139.6% |
| Contains more PhosphorusPhosphorus | +51.3% |
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 B2Vitamin B2 | +114.7% |
| Contains more Vitamin B3Vitamin B3 | +636.1% |
| Contains more Vitamin B5Vitamin B5 | +194% |
| Contains more Vitamin B6Vitamin B6 | +612% |
| Contains more FolateFolate | +2916.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 6µg | 181µg | 44% |
| Iron | 0.88mg | 3.33mg | 31% |
| Fiber | 2.6g | 7.9g | 21% |
| Copper | 0.066mg | 0.251mg | 21% |
| Manganese | 0.964mg | 0.494mg | 20% |
| Protein | 3.21g | 9.02g | 12% |
| Vitamin B6 | 0.025mg | 0.178mg | 12% |
| Selenium | 7.7µg | 2.8µg | 9% |
| Phosphorus | 119mg | 180mg | 9% |
| Potassium | 92mg | 369mg | 8% |
| Vitamin B5 | 0.217mg | 0.638mg | 8% |
| Zinc | 0.53mg | 1.27mg | 7% |
| Vitamin B3 | 0.144mg | 1.06mg | 6% |
| Choline | 32.7mg | 6% | |
| Calories | 40kcal | 116kcal | 4% |
| Carbs | 11.44g | 20.13g | 3% |
| Vitamin B2 | 0.034mg | 0.073mg | 3% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Saturated fat | 0.163g | 0.053g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Monounsaturated fat | 0.291g | 0.064g | 1% |
| Polyunsaturated fat | 0.339g | 0.175g | 1% |
| Vitamin B1 | 0.16mg | 0.169mg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Calcium | 10mg | 19mg | 1% |
| Magnesium | 40mg | 36mg | 1% |
| Fats | 0.86g | 0.38g | 1% |
| Net carbs | 8.84g | 12.23g | N/A |
| Sugar | 1.8g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Tryptophan | 0.057mg | 0.081mg | 0% |
| Threonine | 0.086mg | 0.323mg | 0% |
| Isoleucine | 0.114mg | 0.39mg | 0% |
| Leucine | 0.235mg | 0.654mg | 0% |
| Lysine | 0.13mg | 0.63mg | 0% |
| Methionine | 0.057mg | 0.077mg | 0% |
| Phenylalanine | 0.155mg | 0.445mg | 0% |
| Valine | 0.165mg | 0.448mg | 0% |
| Histidine | 0.07mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +126.3% |
| Contains more WaterWater | +20.6% |
| Contains more ProteinProtein | +181% |
| Contains more CarbsCarbs | +76% |
| Contains more OtherOther | +69.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +354.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.7% |
| Contains less Sat. FatSaturated fat | -67.5% |
