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  6. Bran vs. Lentil

Bran vs. Lentil — In-Depth Nutrition Comparison

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The main differences between bran and lentil

  • Bran has more manganese and selenium; however, lentil has more folate, iron, fiber, copper, vitamin B6, phosphorus, vitamin B5, and potassium.
  • Daily need coverage for folate for lentil is 44% higher.
  • Lentil has 3 times less selenium than bran. Bran has 7.7µg of selenium, while lentil has 2.8µg.
  • Bran has a higher glycemic index than lentil.

Food types used in this article are Oat bran, cooked and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bran 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.
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +95.1%
Contains more SeleniumSelenium +175%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +301.1%
Contains more IronIron +278.4%
Contains more CopperCopper +280.3%
Contains more ZincZinc +139.6%
Contains more PhosphorusPhosphorus +51.3%
~equal in Magnesium ~36mg

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.
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Lentil
Lentil
8
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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +114.7%
Contains more Vitamin B3Vitamin B3 +636.1%
Contains more Vitamin B5Vitamin B5 +194%
Contains more Vitamin B6Vitamin B6 +612%
Contains more FolateFolate +2916.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.169mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Lentil DV% diff.
Folate 6µg 181µg 44%
Iron 0.88mg 3.33mg 31%
Fiber 2.6g 7.9g 21%
Copper 0.066mg 0.251mg 21%
Manganese 0.964mg 0.494mg 20%
Protein 3.21g 9.02g 12%
Vitamin B6 0.025mg 0.178mg 12%
Phosphorus 119mg 180mg 9%
Selenium 7.7µg 2.8µg 9%
Potassium 92mg 369mg 8%
Vitamin B5 0.217mg 0.638mg 8%
Zinc 0.53mg 1.27mg 7%
Vitamin B3 0.144mg 1.06mg 6%
Choline 32.7mg 6%
Calories 40kcal 116kcal 4%
Carbs 11.44g 20.13g 3%
Vitamin B2 0.034mg 0.073mg 3%
Vitamin C 0mg 1.5mg 2%
Fats 0.86g 0.38g 1%
Magnesium 40mg 36mg 1%
Calcium 10mg 19mg 1%
Vitamin E 0.11mg 1%
Vitamin B1 0.16mg 0.169mg 1%
Vitamin K 1.7µg 1%
Saturated fat 0.163g 0.053g 1%
Monounsaturated fat 0.291g 0.064g 1%
Polyunsaturated fat 0.339g 0.175g 1%
Protein per 100 calories 8g 7.8g N/A
Calories per 10 g protein 125kcal 129kcal N/A
Weight per 100 calories 250g 86g N/A
Net carbs 8.84g 12.23g N/A
Sugar 1.8g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.057mg 0.081mg 0%
Threonine 0.086mg 0.323mg 0%
Isoleucine 0.114mg 0.39mg 0%
Leucine 0.235mg 0.654mg 0%
Lysine 0.13mg 0.63mg 0%
Methionine 0.057mg 0.077mg 0%
Phenylalanine 0.155mg 0.445mg 0%
Valine 0.165mg 0.448mg 0%
Histidine 0.07mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Lentil
Lentil
3
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 FatsFats +126.3%
Contains more WaterWater +20.6%
Contains more ProteinProtein +181%
Contains more CarbsCarbs +76%
Contains more OtherOther +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 +354.7%
Contains more Poly. FatPolyunsaturated fat +93.7%
Contains less Sat. FatSaturated fat -67.5%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.