Lentil vs. Oats — In-Depth Nutrition Comparison

Compare

How are lentil and oats different?

Lentil is richer in folate, while oats are higher in manganese, vitamin B1, phosphorus, copper, magnesium, zinc, iron, vitamin B5, and fiber.
Oats cover your daily need for manganese, 192% more than lentil.
Lentil contains 3 times more folate than oats. Lentil contains 181µg of folate, while oats contain 56µg.
Oats have a higher glycemic index (59) than lentil (29).

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

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

Oats

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+391.7%
Contains more CalciumCalcium	+184.2%
Contains more PotassiumPotassium	+16.3%
Contains more IronIron	+41.7%
Contains more CopperCopper	+149.4%
Contains more ZincZinc	+212.6%
Contains more PhosphorusPhosphorus	+190.6%
Contains more ManganeseManganese	+895.1%

~equal in Sodium ~2mg

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+49.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+223.2%

Contains more Vitamin B1Vitamin B1	+351.5%
Contains more Vitamin B2Vitamin B2	+90.4%
Contains more Vitamin B5Vitamin B5	+111.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~0.961mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.494mg	4.916mg	192%
Vitamin B1	0.169mg	0.763mg	50%
Phosphorus	180mg	523mg	49%
Copper	0.251mg	0.626mg	42%
Magnesium	36mg	177mg	34%
Folate	181µg	56µg	31%
Zinc	1.27mg	3.97mg	25%
Iron	3.33mg	4.72mg	17%
Protein	9.02g	16.89g	16%
Polyunsaturated fat	0.175g	2.535g	16%
Carbs	20.13g	66.27g	15%
Calories	116kcal	389kcal	14%
Vitamin B5	0.638mg	1.349mg	14%
Fiber	7.9g	10.6g	11%
Fats	0.38g	6.9g	10%
Choline	32.7mg		6%
Selenium	2.8µg		5%
Vitamin B2	0.073mg	0.139mg	5%
Vitamin B6	0.178mg	0.119mg	5%
Saturated fat	0.053g	1.217g	5%
Monounsaturated fat	0.064g	2.178g	5%
Calcium	19mg	54mg	4%
Vitamin C	1.5mg	0mg	2%
Potassium	369mg	429mg	2%
Vitamin E	0.11mg		1%
Vitamin B3	1.06mg	0.961mg	1%
Vitamin K	1.7µg		1%
Protein per 100 calories	7.8g	4.3g	N/A
Calories per 10 g protein	129kcal	230kcal	N/A
Weight per 100 calories	86g	26g	N/A
Unsaturated / Saturated Fat ratio	4.5	3.9	N/A
Net carbs	12.23g	55.67g	N/A
Sugar	1.8g		N/A
Sodium	2mg	2mg	0%
Tryptophan	0.081mg	0.234mg	0%
Threonine	0.323mg	0.575mg	0%
Isoleucine	0.39mg	0.694mg	0%
Leucine	0.654mg	1.284mg	0%
Lysine	0.63mg	0.701mg	0%
Methionine	0.077mg	0.312mg	0%
Phenylalanine	0.445mg	0.895mg	0%
Valine	0.448mg	0.937mg	0%
Histidine	0.254mg	0.405mg	0%