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Bran vs Lentil - In-Depth Nutrition Comparison

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Summary of differences between Bran and Lentil

  • Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Magnesium, Fiber, Iron, Vitamin B5, and Copper, while Lentil has more Folate.
  • Bran covers your daily need of Manganese 223% more than Lentil.
  • Bran contains 16 times more Selenium than Lentil. While Bran contains 45.2µg of Selenium, Lentil contains only 2.8µg.

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

Infographic

Bran vs Lentil 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
1
Lentil
Contains more Calcium +205.3%
Contains more Iron +62.5%
Contains more Magnesium +552.8%
Contains more Phosphorus +307.8%
Contains more Potassium +53.4%
Contains more Zinc +144.9%
Contains more Copper +60.6%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +205.3%
Contains more Iron +62.5%
Contains more Magnesium +552.8%
Contains more Phosphorus +307.8%
Contains more Potassium +53.4%
Contains more Zinc +144.9%
Contains more Copper +60.6%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
5
Lentil
Contains more Vitamin E +818.2%
Contains more Vitamin B1 +592.3%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B5 +134.2%
Contains more Vitamin K +88.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Equal in Vitamin B6 - 0.178
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin E +818.2%
Contains more Vitamin B1 +592.3%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B5 +134.2%
Contains more Vitamin K +88.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Equal in Vitamin B6 - 0.178

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Lentil Opinion
Net carbs 50.82g 12.23g Bran
Protein 17.3g 9.02g Bran
Fats 7.03g 0.38g Bran
Carbs 66.22g 20.13g Bran
Calories 246kcal 116kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 1.8g Bran
Fiber 15.4g 7.9g Bran
Calcium 58mg 19mg Bran
Iron 5.41mg 3.33mg Bran
Magnesium 235mg 36mg Bran
Phosphorus 734mg 180mg Bran
Potassium 566mg 369mg Bran
Sodium 4mg 2mg Lentil
Zinc 3.11mg 1.27mg Bran
Copper 0.403mg 0.251mg Bran
Vitamin A 0IU 8IU Lentil
Vitamin E 1.01mg 0.11mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 1.17mg 0.169mg Bran
Vitamin B2 0.22mg 0.073mg Bran
Vitamin B3 0.934mg 1.06mg Lentil
Vitamin B5 1.494mg 0.638mg Bran
Vitamin B6 0.165mg 0.178mg Lentil
Folate 52µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 1.7µg Bran
Tryptophan 0.335mg 0.081mg Bran
Threonine 0.502mg 0.323mg Bran
Isoleucine 0.668mg 0.39mg Bran
Leucine 1.374mg 0.654mg Bran
Lysine 0.76mg 0.63mg Bran
Methionine 0.335mg 0.077mg Bran
Phenylalanine 0.908mg 0.445mg Bran
Valine 0.964mg 0.448mg Bran
Histidine 0.41mg 0.254mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.053g Lentil
Monounsaturated Fat 2.376g 0.064g Bran
Polyunsaturated fat 2.766g 0.175g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
26
Lentil
Mineral Summary Score
122
Bran
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
54%
Lentil
Carbohydrates
66%
Bran
20%
Lentil
Fats
32%
Bran
2%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.275g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.35g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.