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Rye vs Lentil - In-Depth Nutrition Comparison

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Important differences between Rye and Lentil

  • Rye has more Manganese, Fiber, Phosphorus, Selenium, Vitamin B3, Magnesium, Vitamin B5, Vitamin B2, and Copper, however Lentil is richer in Folate.
  • Rye's daily need coverage for Manganese is 91% more.
  • Rye contains 5 times more Selenium than Lentil. Rye contains 13.9µg of Selenium, while Lentil contains 2.8µg.

The food varieties used in the comparison are Rye grain and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Rye 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
Rye
6
:
1
Lentil
Contains more Calcium +26.3%
Contains more Potassium +38.2%
Contains more Magnesium +205.6%
Contains more Copper +46.2%
Contains more Zinc +108.7%
Contains more Phosphorus +84.4%
Contains more Iron +26.6%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +26.3%
Contains more Potassium +38.2%
Contains more Magnesium +205.6%
Contains more Copper +46.2%
Contains more Zinc +108.7%
Contains more Phosphorus +84.4%
Contains more Iron +26.6%
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
Rye
8
:
2
Lentil
Contains more Vitamin A +37.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +65.2%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Folate +376.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 A +37.5%
Contains more Vitamin E +672.7%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +302.8%
Contains more Vitamin B5 +128.2%
Contains more Vitamin B6 +65.2%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Folate +376.3%

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
36
Rye
26
Lentil
Mineral Summary Score
71
Rye
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
62%
Rye
54%
Lentil
Carbohydrates
76%
Rye
20%
Lentil
Fats
8%
Rye
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.
Rye Lentil
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in glycemic index 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
Rye 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?
Rye
Rye is lower in Sugar (difference - 0.82g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.7)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 5)
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 Rye Lentil Opinion
Calories 338 116 Rye
Protein 10.34 9.02 Rye
Fats 1.63 0.38 Rye
Vitamin C 0 1.5 Lentil
Carbs 75.86 20.13 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 3.33 Lentil
Calcium 24 19 Rye
Potassium 510 369 Rye
Magnesium 110 36 Rye
Sugar 0.98 1.8 Rye
Fiber 15.1 7.9 Rye
Copper 0.367 0.251 Rye
Zinc 2.65 1.27 Rye
Starch
Phosphorus 332 180 Rye
Sodium 2 2
Vitamin A 11 8 Rye
Vitamin E 0.85 0.11 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.169 Rye
Vitamin B2 0.251 0.073 Rye
Vitamin B3 4.27 1.06 Rye
Vitamin B5 1.456 0.638 Rye
Vitamin B6 0.294 0.178 Rye
Vitamin B12 0 0
Vitamin K 5.9 1.7 Rye
Folate 38 181 Lentil
Trans Fat 0 0
Saturated Fat 0.197 0.053 Lentil
Monounsaturated Fat 0.208 0.064 Rye
Polyunsaturated fat 0.767 0.175 Rye
Tryptophan 0.108 0.081 Rye
Threonine 0.289 0.323 Lentil
Isoleucine 0.208 0.39 Lentil
Leucine 0.563 0.654 Lentil
Lysine 0.286 0.63 Lentil
Methionine 0.153 0.077 Rye
Phenylalanine 0.435 0.445 Lentil
Valine 0.317 0.448 Lentil
Histidine 0.189 0.254 Lentil
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.