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  6. Rye vs. Lentil

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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Lentil
Lentil
1
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 +205.6%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +38.2%
Contains more CopperCopper +46.2%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +84.4%
Contains more ManganeseManganese +421.7%
Contains more SeleniumSelenium +396.4%
Contains more IronIron +26.6%
~equal in Sodium ~2mg

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.
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Lentil
Lentil
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +672.7%
Contains more Vitamin B1Vitamin B1 +87%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +302.8%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin KVitamin K +247.1%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +376.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Lentil DV% diff.
Manganese 2.577mg 0.494mg 91%
Folate 38µg 181µg 36%
Fiber 15.1g 7.9g 29%
Phosphorus 332mg 180mg 22%
Selenium 13.9µg 2.8µg 20%
Vitamin B3 4.27mg 1.06mg 20%
Carbs 75.86g 20.13g 19%
Magnesium 110mg 36mg 18%
Vitamin B5 1.456mg 0.638mg 16%
Vitamin B2 0.251mg 0.073mg 14%
Copper 0.367mg 0.251mg 13%
Zinc 2.65mg 1.27mg 13%
Vitamin B1 0.316mg 0.169mg 12%
Calories 338kcal 116kcal 11%
Iron 2.63mg 3.33mg 9%
Vitamin B6 0.294mg 0.178mg 9%
Vitamin E 0.85mg 0.11mg 5%
Potassium 510mg 369mg 4%
Vitamin K 5.9µg 1.7µg 4%
Polyunsaturated fat 0.767g 0.175g 4%
Protein 10.34g 9.02g 3%
Fats 1.63g 0.38g 2%
Vitamin C 0mg 1.5mg 2%
Calcium 24mg 19mg 1%
Saturated fat 0.197g 0.053g 1%
Protein per 100 calories 3.1g 7.8g N/A
Calories per 10 g protein 327kcal 129kcal N/A
Weight per 100 calories 30g 86g N/A
Net carbs 60.76g 12.23g N/A
Sugar 0.98g 1.8g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Choline 30.4mg 32.7mg 0%
Monounsaturated fat 0.208g 0.064g 0%
Tryptophan 0.108mg 0.081mg 0%
Threonine 0.289mg 0.323mg 0%
Isoleucine 0.208mg 0.39mg 0%
Leucine 0.563mg 0.654mg 0%
Lysine 0.286mg 0.63mg 0%
Methionine 0.153mg 0.077mg 0%
Phenylalanine 0.435mg 0.445mg 0%
Valine 0.317mg 0.448mg 0%
Histidine 0.189mg 0.254mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Lentil
Lentil
1
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 ProteinProtein +14.6%
Contains more FatsFats +328.9%
Contains more CarbsCarbs +276.9%
Contains more OtherOther +89.2%
Contains more WaterWater +557%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Lentil
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 +225%
Contains more Poly. FatPolyunsaturated fat +338.3%
Contains less Sat. FatSaturated fat -73.1%

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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. 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.