Semolina vs. Lentil — In-Depth Nutrition Comparison
Compare
What are the main differences between semolina and lentil?
- Semolina is richer in selenium, vitamin B3, manganese, vitamin B6, and calcium, yet lentil is richer in folate, iron, fiber, and potassium.
- Lentil's daily need coverage for folate is 43% higher.
- Semolina has 7 times more selenium than lentil. Semolina has 19.9µg of selenium, while lentil has 2.8µg.
- Lentil has a lower glycemic index than semolina.
We used Rice, white, long-grain, parboiled, unenriched, dry and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.
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.
| Contains more CalciumCalcium | +273.7% |
| Contains more CopperCopper | +13.1% |
| Contains more ManganeseManganese | +109.5% |
| Contains more SeleniumSelenium | +610.7% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +112.1% |
| Contains more IronIron | +350% |
| Contains more ZincZinc | +24.5% |
| Contains more PhosphorusPhosphorus | +17.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +32.5% |
| Contains more Vitamin B3Vitamin B3 | +376.2% |
| Contains more Vitamin B6Vitamin B6 | +153.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +266.7% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more FolateFolate | +2162.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 8µg | 181µg | 43% |
| Iron | 0.74mg | 3.33mg | 32% |
| Selenium | 19.9µg | 2.8µg | 31% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 1.06mg | 25% |
| Manganese | 1.035mg | 0.494mg | 24% |
| Fiber | 1.8g | 7.9g | 24% |
| Vitamin B6 | 0.452mg | 0.178mg | 21% |
| Carbs | 80.89g | 20.13g | 20% |
| Calories | 374kcal | 116kcal | 13% |
| Choline | 32.7mg | 6% | |
| Potassium | 174mg | 369mg | 6% |
| Vitamin B1 | 0.224mg | 0.169mg | 5% |
| Calcium | 71mg | 19mg | 5% |
| Phosphorus | 153mg | 180mg | 4% |
| Copper | 0.284mg | 0.251mg | 4% |
| Protein | 7.51g | 9.02g | 3% |
| Zinc | 1.02mg | 1.27mg | 2% |
| Vitamin B2 | 0.05mg | 0.073mg | 2% |
| Magnesium | 27mg | 36mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin K | 0.1µg | 1.7µg | 1% |
| Polyunsaturated fat | 0.322g | 0.175g | 1% |
| Saturated fat | 0.294g | 0.053g | 1% |
| Fats | 1.03g | 0.38g | 1% |
| Vitamin B5 | 0.672mg | 0.638mg | 1% |
| Vitamin E | 0.03mg | 0.11mg | 1% |
| Net carbs | 79.09g | 12.23g | N/A |
| Sugar | 0.33g | 1.8g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Monounsaturated fat | 0.258g | 0.064g | 0% |
| Tryptophan | 0.103mg | 0.081mg | 0% |
| Threonine | 0.271mg | 0.323mg | 0% |
| Isoleucine | 0.339mg | 0.39mg | 0% |
| Leucine | 0.656mg | 0.654mg | 0% |
| Lysine | 0.215mg | 0.63mg | 0% |
| Methionine | 0.183mg | 0.077mg | 0% |
| Phenylalanine | 0.398mg | 0.445mg | 0% |
| Valine | 0.47mg | 0.448mg | 0% |
| Histidine | 0.185mg | 0.254mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +171.1% |
| Contains more CarbsCarbs | +301.8% |
| Contains more ProteinProtein | +20.1% |
| Contains more WaterWater | +606.3% |
| Contains more OtherOther | +16.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +303.1% |
| Contains more Poly. FatPolyunsaturated fat | +84% |
| Contains less Sat. FatSaturated fat | -82% |
