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Flax vs Lentil - In-Depth Nutrition Comparison

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Significant differences between Flax and Lentil

  • Flax is richer than Lentil in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Selenium, Iron, Zinc, and Calcium.
  • Flax covers your daily Vitamin B1 needs 123% more than Lentil.
  • Flax has 13 times more Calcium than Lentil. Flax has 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 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
Flax
7
:
1
Lentil
Contains more Calcium +1242.1%
Contains more Iron +72.1%
Contains more Magnesium +988.9%
Contains more Phosphorus +256.7%
Contains more Potassium +120.3%
Contains more Zinc +241.7%
Contains more Copper +386.1%
Contains less Sodium -93.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +1242.1%
Contains more Iron +72.1%
Contains more Magnesium +988.9%
Contains more Phosphorus +256.7%
Contains more Potassium +120.3%
Contains more Zinc +241.7%
Contains more Copper +386.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
3
Lentil
Contains more Vitamin E +181.8%
Contains more Vitamin B1 +872.8%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +54.4%
Contains more Vitamin B6 +165.7%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +150%
Contains more Folate +108%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +181.8%
Contains more Vitamin B1 +872.8%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +54.4%
Contains more Vitamin B6 +165.7%
Contains more Vitamin K +152.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +150%
Contains more Folate +108%

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.
Flax 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 Lentil Opinion
Net carbs 1.58g 12.23g Lentil
Protein 18.29g 9.02g Flax
Fats 42.16g 0.38g Flax
Carbs 28.88g 20.13g Flax
Calories 534kcal 116kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 1.8g Flax
Fiber 27.3g 7.9g Flax
Calcium 255mg 19mg Flax
Iron 5.73mg 3.33mg Flax
Magnesium 392mg 36mg Flax
Phosphorus 642mg 180mg Flax
Potassium 813mg 369mg Flax
Sodium 30mg 2mg Lentil
Zinc 4.34mg 1.27mg Flax
Copper 1.22mg 0.251mg Flax
Vitamin A 0IU 8IU Lentil
Vitamin E 0.31mg 0.11mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 1.5mg Lentil
Vitamin B1 1.644mg 0.169mg Flax
Vitamin B2 0.161mg 0.073mg Flax
Vitamin B3 3.08mg 1.06mg Flax
Vitamin B5 0.985mg 0.638mg Flax
Vitamin B6 0.473mg 0.178mg Flax
Folate 87µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 1.7µg Flax
Tryptophan 0.297mg 0.081mg Flax
Threonine 0.766mg 0.323mg Flax
Isoleucine 0.896mg 0.39mg Flax
Leucine 1.235mg 0.654mg Flax
Lysine 0.862mg 0.63mg Flax
Methionine 0.37mg 0.077mg Flax
Phenylalanine 0.957mg 0.445mg Flax
Valine 1.072mg 0.448mg Flax
Histidine 0.472mg 0.254mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.053g Lentil
Monounsaturated Fat 7.527g 0.064g Flax
Polyunsaturated fat 28.73g 0.175g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
63
Flax
26
Lentil
Mineral Summary Score
181
Flax
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
110%
Flax
54%
Lentil
Carbohydrates
29%
Flax
20%
Lentil
Fats
195%
Flax
2%
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
Flax is lower in Sugar (difference - 0.25g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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. Flax - 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.