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
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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
Contains
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Calcium
+184.2%
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Iron
+41.7%
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Magnesium
+391.7%
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Phosphorus
+190.6%
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Potassium
+16.3%
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Zinc
+212.6%
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Copper
+149.4%
Equal in Sodium - 2
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Calcium
+184.2%
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Iron
+41.7%
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Magnesium
+391.7%
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Phosphorus
+190.6%
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Potassium
+16.3%
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Zinc
+212.6%
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Copper
+149.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin B1
+351.5%
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Vitamin B2
+90.4%
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Vitamin B5
+111.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+10.3%
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Vitamin B6
+49.6%
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Folate
+223.2%
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Vitamin B1
+351.5%
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Vitamin B2
+90.4%
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Vitamin B5
+111.4%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+10.3%
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Vitamin B6
+49.6%
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Folate
+223.2%
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.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 12.23g |
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| Protein | 16.89g | 9.02g |
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| Fats | 6.9g | 0.38g |
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| Carbs | 66.27g | 20.13g |
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| Calories | 389kcal | 116kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 1.8g |
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| Fiber | 10.6g | 7.9g |
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| Calcium | 54mg | 19mg |
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| Iron | 4.72mg | 3.33mg |
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| Magnesium | 177mg | 36mg |
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| Phosphorus | 523mg | 180mg |
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| Potassium | 429mg | 369mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 3.97mg | 1.27mg |
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| Copper | 0.626mg | 0.251mg |
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| Vitamin A | 0IU | 8IU |
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| Vitamin E | mg | 0.11mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 1.5mg |
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| Vitamin B1 | 0.763mg | 0.169mg |
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| Vitamin B2 | 0.139mg | 0.073mg |
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| Vitamin B3 | 0.961mg | 1.06mg |
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| Vitamin B5 | 1.349mg | 0.638mg |
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| Vitamin B6 | 0.119mg | 0.178mg |
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| Folate | 56µg | 181µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 1.7µg |
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| Tryptophan | 0.234mg | 0.081mg |
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| Threonine | 0.575mg | 0.323mg |
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| Isoleucine | 0.694mg | 0.39mg |
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| Leucine | 1.284mg | 0.654mg |
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| Lysine | 0.701mg | 0.63mg |
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| Methionine | 0.312mg | 0.077mg |
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| Phenylalanine | 0.895mg | 0.445mg |
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| Valine | 0.937mg | 0.448mg |
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| Histidine | 0.405mg | 0.254mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
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| Saturated Fat | 1.217g | 0.053g |
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| Monounsaturated Fat | 2.178g | 0.064g |
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| Polyunsaturated fat | 2.535g | 0.175g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
33
26
Mineral Summary Score
112
48
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
101%
54%
Carbohydrates
66%
20%
Fats
32%
2%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Oat is cheaper (difference - $0.5)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 1.164g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)