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Pasta vs. Lentil — In-Depth Nutrition Comparison

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The main differences between pasta and lentil

  • Pasta contains less folate, iron, copper, phosphorus, manganese, vitamin B6, potassium, vitamin B5, and zinc than lentil.
  • Daily need coverage for folate for lentil is 29% higher.
  • Pasta has a higher glycemic index than lentil.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Pasta 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Lentil
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +1437.5%
Contains more IronIron +192.1%
Contains more CopperCopper +169.9%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +120.5%

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.
Pasta
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Lentil
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +105.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +248.6%
Contains more Vitamin B6Vitamin B6 +423.5%
Contains more FolateFolate +182.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.06mg

All nutrients comparison - raw data values

Nutrient Pasta Lentil DV% diff.
Fiber 7.9g 32%
Folate 64µg 181µg 29%
Iron 1.14mg 3.33mg 27%
Copper 0.093mg 0.251mg 18%
Phosphorus 63mg 180mg 17%
Manganese 0.224mg 0.494mg 12%
Cholesterol 33mg 0mg 11%
Vitamin B6 0.034mg 0.178mg 11%
Potassium 24mg 369mg 10%
Vitamin B5 0.183mg 0.638mg 9%
Protein 5.15g 9.02g 8%
Vitamin B2 0.15mg 0.073mg 6%
Choline 32.7mg 6%
Zinc 0.56mg 1.27mg 6%
Vitamin B12 0.14µg 0µg 6%
Selenium 2.8µg 5%
Magnesium 18mg 36mg 4%
Vitamin B1 0.209mg 0.169mg 3%
Carbs 24.93g 20.13g 2%
Vitamin C 0mg 1.5mg 2%
Polyunsaturated fat 0.429g 0.175g 2%
Vitamin K 1.7µg 1%
Calories 131kcal 116kcal 1%
Fats 1.05g 0.38g 1%
Vitamin E 0.11mg 1%
Vitamin A 6µg 0µg 1%
Calcium 6mg 19mg 1%
Net carbs 24.93g 12.23g N/A
Sugar 1.8g N/A
Sodium 6mg 2mg 0%
Vitamin B3 0.992mg 1.06mg 0%
Saturated fat 0.15g 0.053g 0%
Monounsaturated fat 0.124g 0.064g 0%
Tryptophan 0.065mg 0.081mg 0%
Threonine 0.134mg 0.323mg 0%
Isoleucine 0.197mg 0.39mg 0%
Leucine 0.348mg 0.654mg 0%
Lysine 0.097mg 0.63mg 0%
Methionine 0.079mg 0.077mg 0%
Phenylalanine 0.247mg 0.445mg 0%
Valine 0.217mg 0.448mg 0%
Histidine 0.103mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Lentil
3
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 FatsFats +176.3%
Contains more CarbsCarbs +23.8%
Contains more ProteinProtein +75.1%
Contains more OtherOther +167.7%
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +145.1%
Contains less Sat. FatSaturated fat -64.7%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.