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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 B3, Vitamin B2 and Vitamin B6, while Lentil has more Folate, Fiber, Copper, Phosphorus, Vitamin A and Potassium.
  • Lentil covers your daily need of Folate 34% more than Oatmeal.
  • Oatmeal contains 3 times more Vitamin B2 than Lentil. While Oatmeal contains 0.215mg of Vitamin B2, Lentil contains only 0.073mg.

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.

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

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
14%
Oatmeal
54%
Lentil
Carbohydrates
12%
Oatmeal
20%
Lentil
Fats
6%
Oatmeal
2%
Lentil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oatmeal Lentil
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oatmeal 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 Sugars?
Oatmeal
Oatmeal contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oatmeal Lentil Opinion
Calories 68 116 Lentil
Protein 2.37 9.02 Lentil
Fats 1.36 0.38 Oatmeal
Vitamin C 0 1.5 Lentil
Carbs 11.67 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 3.33 Oatmeal
Calcium 80 19 Oatmeal
Potassium 61 369 Lentil
Magnesium 26 36 Lentil
Sugars 0.46 1.8 Oatmeal
Fiber 1.7 7.9 Lentil
Copper 0.066 0.251 Lentil
Zinc 0.62 1.27 Lentil
Starch 10.37 Oatmeal
Phosphorus 77 180 Lentil
Sodium 49 2 Lentil
Vitamin A 433 8 Oatmeal
Vitamin E 0.07 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.26 0.169 Oatmeal
Vitamin B2 0.215 0.073 Oatmeal
Vitamin B3 3.025 1.06 Oatmeal
Vitamin B5 0.317 0.638 Lentil
Vitamin B6 0.29 0.178 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 1.7 Lentil
Folate 44 181 Lentil
Trans Fat 0.003 0 Lentil
Saturated Fat 0.226 0.053 Lentil
Monounsaturated Fat 0.391 0.064 Oatmeal
Polyunsaturated fat 0.426 0.175 Oatmeal
Tryptophan 0.04 0.081 Lentil
Threonine 0.083 0.323 Lentil
Isoleucine 0.105 0.39 Lentil
Leucine 0.2 0.654 Lentil
Lysine 0.135 0.63 Lentil
Methionine 0.04 0.077 Lentil
Phenylalanine 0.13 0.445 Lentil
Valine 0.151 0.448 Lentil
Histidine 0.057 0.254 Lentil
Fructose 0 Oatmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.