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  6. Groat vs. Lentil

Groat vs. Lentil — In-Depth Nutrition Comparison

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How are groat and lentil different?

  • Groat is richer in copper, magnesium, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, and zinc, while lentil is higher in folate and iron.
  • Groat covers your daily need for copper, 94% more than lentil.
  • Groat contains 7 times more vitamin B3 than lentil. Groat contains 7.02mg of vitamin B3, while lentil contains 1.06mg.
  • Groat has a higher glycemic index (54) than lentil (29).

Buckwheat and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Groat 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.
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +541.7%
Contains more PotassiumPotassium +24.7%
Contains more CopperCopper +338.2%
Contains more ZincZinc +89%
Contains more PhosphorusPhosphorus +92.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +196.4%
Contains more IronIron +51.4%
~equal in Calcium ~19mg

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.
Groat
Groat
4
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Lentil
Lentil
5
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 B2Vitamin B2 +482.2%
Contains more Vitamin B3Vitamin B3 +562.3%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more FolateFolate +503.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Groat Lentil DV% diff.
Copper 1.1mg 0.251mg 94%
Magnesium 231mg 36mg 46%
Folate 30µg 181µg 38%
Vitamin B3 7.02mg 1.06mg 37%
Manganese 1.3mg 0.494mg 35%
Vitamin B2 0.425mg 0.073mg 27%
Phosphorus 347mg 180mg 24%
Carbs 71.5g 20.13g 17%
Iron 2.2mg 3.33mg 14%
Vitamin B5 1.233mg 0.638mg 12%
Calories 343kcal 116kcal 11%
Zinc 2.4mg 1.27mg 10%
Selenium 8.3µg 2.8µg 10%
Protein 13.25g 9.02g 8%
Fiber 10g 7.9g 8%
Vitamin B1 0.101mg 0.169mg 6%
Choline 32.7mg 6%
Polyunsaturated fat 1.039g 0.175g 6%
Fats 3.4g 0.38g 5%
Potassium 460mg 369mg 3%
Saturated fat 0.741g 0.053g 3%
Vitamin C 0mg 1.5mg 2%
Vitamin B6 0.21mg 0.178mg 2%
Monounsaturated fat 1.04g 0.064g 2%
Vitamin E 0.11mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 3.9g 7.8g N/A
Calories per 10 g protein 259kcal 129kcal N/A
Weight per 100 calories 29g 86g N/A
Unsaturated / Saturated Fat ratio 2.8 4.5 N/A
Net carbs 61.5g 12.23g N/A
Calcium 18mg 19mg 0%
Sugar 1.8g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.192mg 0.081mg 0%
Threonine 0.506mg 0.323mg 0%
Isoleucine 0.498mg 0.39mg 0%
Leucine 0.832mg 0.654mg 0%
Lysine 0.672mg 0.63mg 0%
Methionine 0.172mg 0.077mg 0%
Phenylalanine 0.52mg 0.445mg 0%
Valine 0.678mg 0.448mg 0%
Histidine 0.309mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +46.9%
Contains more FatsFats +794.7%
Contains more CarbsCarbs +255.2%
Contains more OtherOther +153%
Contains more WaterWater +614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 +1525%
Contains more Poly. FatPolyunsaturated fat +493.7%
Contains less Sat. FatSaturated fat -92.8%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.