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  6. Lentil vs. Cereal

Lentil vs. Cereal — In-Depth Nutrition Comparison

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How are lentil and cereal different?

  • Lentil is richer in fiber, while cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
  • Cereal covers your daily need for vitamin B1, 510% more than lentil.
  • Lentil contains 6 times more fiber than cereal. Lentil contains 7.9g of fiber, while cereal contains 1.4g.
  • Lentil is lower in sodium.
  • Cereal has a higher glycemic index (69) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.

Infographic

Lentil vs Cereal 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.
Lentil
Lentil
6
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%
Cereal
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +89.5%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +251.4%
Contains more CopperCopper +83.2%
Contains more PhosphorusPhosphorus +133.8%
Contains less SodiumSodium -99.7%
Contains more IronIron +922.8%
Contains more ZincZinc +498.4%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +125%

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.
Lentil
Lentil
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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Cereal
Cereal
6
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B5Vitamin B5 +182.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +2466.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3620.7%
Contains more Vitamin B2Vitamin B2 +5201.4%
Contains more Vitamin B3Vitamin B3 +2694.3%
Contains more Vitamin B6Vitamin B6 +3262.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Lentil Cereal DV% diff.
Vitamin B1 0.169mg 6.288mg 510%
Vitamin B6 0.178mg 5.986mg 447%
Iron 3.33mg 34.06mg 384%
Vitamin B2 0.073mg 3.87mg 292%
Vitamin B3 1.06mg 29.62mg 179%
Vitamin A 0µg 814µg 90%
Zinc 1.27mg 7.6mg 58%
Folate 181µg 45%
Vitamin C 1.5mg 38.5mg 41%
Sodium 2mg 795mg 34%
Fiber 7.9g 1.4g 26%
Carbs 20.13g 86.85g 22%
Phosphorus 180mg 77mg 15%
Calories 116kcal 378kcal 13%
Copper 0.251mg 0.137mg 13%
Manganese 0.494mg 0.79mg 13%
Potassium 369mg 105mg 8%
Vitamin B5 0.638mg 0.226mg 8%
Protein 9.02g 6.06g 6%
Selenium 2.8µg 6.3µg 6%
Choline 32.7mg 6%
Magnesium 36mg 19mg 4%
Fats 0.38g 1.08g 1%
Calcium 19mg 10mg 1%
Vitamin K 1.7µg 0µg 1%
Saturated fat 0.053g 0.26g 1%
Polyunsaturated fat 0.175g 0.354g 1%
Protein per 100 calories 7.8g 1.6g N/A
Calories per 10 g protein 129kcal 624kcal N/A
Weight per 100 calories 86g 26g N/A
Net carbs 12.23g 85.45g N/A
Sugar 1.8g 10.35g N/A
Vitamin E 0.11mg 0.08mg 0%
Monounsaturated fat 0.064g 0.204g 0%
Tryptophan 0.081mg 0.066mg 0%
Threonine 0.323mg 0.241mg 0%
Isoleucine 0.39mg 0.26mg 0%
Leucine 0.654mg 0.767mg 0%
Lysine 0.63mg 0.113mg 0%
Methionine 0.077mg 0.13mg 0%
Phenylalanine 0.445mg 0.365mg 0%
Valine 0.448mg 0.344mg 0%
Histidine 0.254mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Cereal
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +48.8%
Contains more WaterWater +1742.3%
Contains more FatsFats +184.2%
Contains more CarbsCarbs +331.4%
Contains more OtherOther +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cereal
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +218.8%
Contains more Poly. FatPolyunsaturated fat +102.3%

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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. 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.