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  6. Bran vs. Lentil

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
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.
Bran
Bran
9
:
1
Lentil
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 more Manganese +1039.7%
Contains more Selenium +1514.3%
Contains less Sodium -50%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
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 more Manganese +1039.7%
Contains more Selenium +1514.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
5
:
5
Lentil
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
Bran
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%
Lentil
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Lentil
Lentil
Contains more Protein +91.8%
Contains more Fats +1750%
Contains more Carbs +229%
Contains more Other +249.4%
Contains more Water +963.2%
Bran
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
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 Protein +91.8%
Contains more Fats +1750%
Contains more Carbs +229%
Contains more Other +249.4%
Contains more Water +963.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +3612.5%
Contains more Polyunsaturated fat +1480.6%
Contains less Saturated Fat -96%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +3612.5%
Contains more Polyunsaturated fat +1480.6%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 5.63mg 0.494mg Bran
Selenium 45.2µg 2.8µg Bran
Vitamin A 0IU 8IU Lentil
Vitamin E 1.01mg 0.11mg Bran
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 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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
26%
Lentil
Minerals Daily Need Coverage Score
195%
Bran
46%
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.