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Oatmeal vs Lentil - In-Depth Nutrition Comparison

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Summary of differences between Oatmeal and Lentil

  • Oatmeal has more Iron, Vitamin A RAE, Vitamin B3, Vitamin B2, and Vitamin B6, while Lentil has more Folate, Fiber, Copper, Phosphorus, and Potassium.
  • Lentil covers your daily need of Folate 34% more than Oatmeal.
  • Oatmeal contains 10000000 times more Vitamin A RAE than Lentil. While Oatmeal contains 130µg of Vitamin A RAE, Lentil contains only 0µg.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal 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
:
6
Lentil
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +321.1%
Contains more Iron +79%
Contains more Magnesium +38.5%
Contains more Phosphorus +133.8%
Contains more Potassium +504.9%
Contains less Sodium -95.9%
Contains more Zinc +104.8%
Contains more Copper +280.3%

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
:
5
Lentil
Contains more Vitamin A +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 A +5312.5%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B2 +194.5%
Contains more Vitamin B3 +185.4%
Contains more Vitamin B6 +62.9%
Contains more Vitamin E +57.1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +101.3%
Contains more Folate +311.4%
Contains more Vitamin K +325%

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.
Oatmeal Lentil
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Lentil Opinion
Net carbs 9.97g 12.23g Lentil
Protein 2.37g 9.02g Lentil
Fats 1.36g 0.38g Oatmeal
Carbs 11.67g 20.13g Lentil
Calories 68kcal 116kcal Lentil
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 1.8g Oatmeal
Fiber 1.7g 7.9g Lentil
Calcium 80mg 19mg Oatmeal
Iron 5.96mg 3.33mg Oatmeal
Magnesium 26mg 36mg Lentil
Phosphorus 77mg 180mg Lentil
Potassium 61mg 369mg Lentil
Sodium 49mg 2mg Lentil
Zinc 0.62mg 1.27mg Lentil
Copper 0.066mg 0.251mg Lentil
Vitamin A 433IU 8IU Oatmeal
Vitamin E 0.07mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.26mg 0.169mg Oatmeal
Vitamin B2 0.215mg 0.073mg Oatmeal
Vitamin B3 3.025mg 1.06mg Oatmeal
Vitamin B5 0.317mg 0.638mg Lentil
Vitamin B6 0.29mg 0.178mg Oatmeal
Folate 44µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 1.7µg Lentil
Tryptophan 0.04mg 0.081mg Lentil
Threonine 0.083mg 0.323mg Lentil
Isoleucine 0.105mg 0.39mg Lentil
Leucine 0.2mg 0.654mg Lentil
Lysine 0.135mg 0.63mg Lentil
Methionine 0.04mg 0.077mg Lentil
Phenylalanine 0.13mg 0.445mg Lentil
Valine 0.151mg 0.448mg Lentil
Histidine 0.057mg 0.254mg Lentil
Cholesterol 0mg 0mg
Trans Fat 0.003g 0g Lentil
Saturated Fat 0.226g 0.053g Lentil
Monounsaturated Fat 0.391g 0.064g Oatmeal
Polyunsaturated fat 0.426g 0.175g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27
Oatmeal
26
Lentil
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
54%
Lentil
Carbohydrates
12%
Oatmeal
20%
Lentil
Fats
6%
Oatmeal
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.34g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.173g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 50)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.