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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 Iron +62.5%
Contains more Calcium +205.3%
Contains more Potassium +53.4%
Contains more Magnesium +552.8%
Contains more Copper +60.6%
Contains more Zinc +144.9%
Contains more Phosphorus +307.8%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +62.5%
Contains more Calcium +205.3%
Contains more Potassium +53.4%
Contains more Magnesium +552.8%
Contains more Copper +60.6%
Contains more Zinc +144.9%
Contains more Phosphorus +307.8%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Equal in Vitamin B6 - 0.178
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +13.5%
Contains more Folate +248.1%
Equal in Vitamin B6 - 0.178

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.