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  6. Flax seeds vs. Lentil

Flax seeds vs. Lentil — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Lentil

  • Flax seeds are richer than Lentil in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Selenium, Iron, Zinc, and Calcium.
  • Flax seeds covers your daily Vitamin B1 needs 123% more than Lentil.
  • Flax seeds have 13 times more Calcium than Lentil. Flax seeds have 255mg of Calcium, while Lentil has 19mg.

Specific food types used in this comparison are Seeds, flaxseed and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +988.9%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +72.1%
Contains more CopperCopper +386.1%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +256.7%
Contains more ManganeseManganese +402.4%
Contains more SeleniumSelenium +807.1%
Contains less SodiumSodium -93.3%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Lentil
Lentil
3
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% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin EVitamin E +181.8%
Contains more Vitamin B1Vitamin B1 +872.8%
Contains more Vitamin B2Vitamin B2 +120.5%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +165.7%
Contains more Vitamin KVitamin K +152.9%
Contains more CholineCholine +140.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +108%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +102.8%
Contains more FatsFats +10994.7%
Contains more CarbsCarbs +43.5%
Contains more OtherOther +347%
Contains more WaterWater +900.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +11660.9%
Contains more Poly. FatPolyunsaturated fat +16317.1%
Contains less Sat. FatSaturated Fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Lentil
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Lentil Opinion
Calories 534kcal 116kcal Flax seeds
Protein 18.29g 9.02g Flax seeds
Fats 42.16g 0.38g Flax seeds
Vitamin C 0.6mg 1.5mg Lentil
Net carbs 1.58g 12.23g Lentil
Carbs 28.88g 20.13g Flax seeds
Magnesium 392mg 36mg Flax seeds
Calcium 255mg 19mg Flax seeds
Potassium 813mg 369mg Flax seeds
Iron 5.73mg 3.33mg Flax seeds
Sugar 1.55g 1.8g Flax seeds
Fiber 27.3g 7.9g Flax seeds
Copper 1.22mg 0.251mg Flax seeds
Zinc 4.34mg 1.27mg Flax seeds
Phosphorus 642mg 180mg Flax seeds
Sodium 30mg 2mg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.31mg 0.11mg Flax seeds
Manganese 2.482mg 0.494mg Flax seeds
Selenium 25.4µg 2.8µg Flax seeds
Vitamin B1 1.644mg 0.169mg Flax seeds
Vitamin B2 0.161mg 0.073mg Flax seeds
Vitamin B3 3.08mg 1.06mg Flax seeds
Vitamin B5 0.985mg 0.638mg Flax seeds
Vitamin B6 0.473mg 0.178mg Flax seeds
Vitamin K 4.3µg 1.7µg Flax seeds
Folate 87µg 181µg Lentil
Choline 78.7mg 32.7mg Flax seeds
Saturated Fat 3.663g 0.053g Lentil
Monounsaturated Fat 7.527g 0.064g Flax seeds
Polyunsaturated fat 28.73g 0.175g Flax seeds
Tryptophan 0.297mg 0.081mg Flax seeds
Threonine 0.766mg 0.323mg Flax seeds
Isoleucine 0.896mg 0.39mg Flax seeds
Leucine 1.235mg 0.654mg Flax seeds
Lysine 0.862mg 0.63mg Flax seeds
Methionine 0.37mg 0.077mg Flax seeds
Phenylalanine 0.957mg 0.445mg Flax seeds
Valine 1.072mg 0.448mg Flax seeds
Histidine 0.472mg 0.254mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
25%
Lentil
Minerals Daily Need Coverage Score
191%
Flax seeds
46%
Lentil

Comparison summary

Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 3.61g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.25g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.