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  6. Oat vs. Lentil

Oat vs. Lentil — In-Depth Nutrition Comparison

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How are Oat and Lentil different?

  • Oat is richer in Manganese, Vitamin B1, Phosphorus, Copper, Magnesium, Zinc, Iron, Vitamin B5, and Fiber, while Lentil is higher in Folate.
  • Oat covers your daily need of Manganese 192% more than Lentil.
  • Oat contains 5 times more Magnesium than Lentil. Oat contains 177mg of Magnesium, while Lentil contains 36mg.

Oats and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Oat 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.
Oat
Oat
8
:
1
Lentil
Lentil
Contains more Calcium +184.2%
Contains more Iron +41.7%
Contains more Magnesium +391.7%
Contains more Phosphorus +190.6%
Contains more Potassium +16.3%
Contains more Zinc +212.6%
Contains more Copper +149.4%
Contains more Manganese +895.1%
Equal in Sodium - 2
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +184.2%
Contains more Iron +41.7%
Contains more Magnesium +391.7%
Contains more Phosphorus +190.6%
Contains more Potassium +16.3%
Contains more Zinc +212.6%
Contains more Copper +149.4%
Contains more Manganese +895.1%
Equal in Sodium - 2

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.
Oat
Oat
3
:
7
Lentil
Lentil
Contains more Vitamin B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Lentil
Lentil
Contains more Protein +87.3%
Contains more Fats +1715.8%
Contains more Carbs +229.2%
Contains more Other +107.2%
Contains more Water +747.2%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +87.3%
Contains more Fats +1715.8%
Contains more Carbs +229.2%
Contains more Other +107.2%
Contains more Water +747.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +1348.6%
Contains less Saturated Fat -95.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +3303.1%
Contains more Polyunsaturated fat +1348.6%
Contains less Saturated Fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Lentil
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Oat Lentil Opinion
Net carbs 55.67g 12.23g Oat
Protein 16.89g 9.02g Oat
Fats 6.9g 0.38g Oat
Carbs 66.27g 20.13g Oat
Calories 389kcal 116kcal Oat
Sugar 1.8g Oat
Fiber 10.6g 7.9g Oat
Calcium 54mg 19mg Oat
Iron 4.72mg 3.33mg Oat
Magnesium 177mg 36mg Oat
Phosphorus 523mg 180mg Oat
Potassium 429mg 369mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 1.27mg Oat
Copper 0.626mg 0.251mg Oat
Manganese 4.916mg 0.494mg Oat
Selenium 2.8µg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.11mg Lentil
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.763mg 0.169mg Oat
Vitamin B2 0.139mg 0.073mg Oat
Vitamin B3 0.961mg 1.06mg Lentil
Vitamin B5 1.349mg 0.638mg Oat
Vitamin B6 0.119mg 0.178mg Lentil
Folate 56µg 181µg Lentil
Vitamin K 1.7µg Lentil
Tryptophan 0.234mg 0.081mg Oat
Threonine 0.575mg 0.323mg Oat
Isoleucine 0.694mg 0.39mg Oat
Leucine 1.284mg 0.654mg Oat
Lysine 0.701mg 0.63mg Oat
Methionine 0.312mg 0.077mg Oat
Phenylalanine 0.895mg 0.445mg Oat
Valine 0.937mg 0.448mg Oat
Histidine 0.405mg 0.254mg Oat
Saturated Fat 1.217g 0.053g Lentil
Monounsaturated Fat 2.178g 0.064g Oat
Polyunsaturated fat 2.535g 0.175g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
26%
Lentil
Minerals Daily Need Coverage Score
154%
Oat
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.5)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 1.164g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.