Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Oat vs Lentil - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
7
:
0
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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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%
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
3
:
7
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%
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%
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%

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 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 0IU 8IU Lentil
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

People also compare

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

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

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.