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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
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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
Oat
Oat
7
:
0
Lentil
Lentil
Contains more Iron +41.7%
Contains more Calcium +184.2%
Contains more Potassium +16.3%
Contains more Magnesium +391.7%
Contains more Copper +149.4%
Contains more Zinc +212.6%
Contains more Phosphorus +190.6%
Equal in Sodium - 2
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Lentil
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Iron +41.7%
Contains more Calcium +184.2%
Contains more Potassium +16.3%
Contains more Magnesium +391.7%
Contains more Copper +149.4%
Contains more Zinc +212.6%
Contains more Phosphorus +190.6%
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
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Lentil
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 B1 +351.5%
Contains more Vitamin B2 +90.4%
Contains more Vitamin B5 +111.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +10.3%
Contains more Vitamin B6 +49.6%
Contains more Folate +223.2%

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
Oat
26
Lentil
Mineral Summary Score
112
Oat
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
101%
Oat
54%
Lentil
Carbohydrates
66%
Oat
20%
Lentil
Fats
32%
Oat
2%
Lentil

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.
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 Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

Nutrient Oat Lentil Opinion
Calories 389 116 Oat
Protein 16.89 9.02 Oat
Fats 6.9 0.38 Oat
Vitamin C 0 1.5 Lentil
Net carbs 55.66999816894531 12.229999542236328 Oat
Carbs 66.27 20.13 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 3.33 Oat
Calcium 54 19 Oat
Potassium 429 369 Oat
Magnesium 177 36 Oat
Sugar 1.8 Oat
Fiber 10.6 7.9 Oat
Copper 0.626 0.251 Oat
Zinc 3.97 1.27 Oat
Starch
Phosphorus 523 180 Oat
Sodium 2 2
Vitamin A 0 8 Lentil
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.763 0.169 Oat
Vitamin B2 0.139 0.073 Oat
Vitamin B3 0.961 1.06 Lentil
Vitamin B5 1.349 0.638 Oat
Vitamin B6 0.119 0.178 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 56 181 Lentil
Trans Fat 0 Oat
Saturated Fat 1.217 0.053 Lentil
Monounsaturated Fat 2.178 0.064 Oat
Polyunsaturated fat 2.535 0.175 Oat
Tryptophan 0.234 0.081 Oat
Threonine 0.575 0.323 Oat
Isoleucine 0.694 0.39 Oat
Leucine 1.284 0.654 Oat
Lysine 0.701 0.63 Oat
Methionine 0.312 0.077 Oat
Phenylalanine 0.895 0.445 Oat
Valine 0.937 0.448 Oat
Histidine 0.405 0.254 Oat
Fructose

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. 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.