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  6. Oatmeal vs. Lentil

Oatmeal vs. Lentil — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and lentil

  • Oatmeal has more iron, vitamin B3, vitamin B2, vitamin B6, and vitamin A, while lentil has more folate, fiber, copper, phosphorus, and potassium.
  • Lentil covers your daily need for folate, 34% more than oatmeal.
  • Oatmeal contains 54 times more vitamin A than lentil. While oatmeal contains 433 IU of vitamin A, lentil contains only 8 IU.
  • Lentil has a lower glycemic index. The glycemic index of lentil is 29, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Oatmeal vs Lentil infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +321.1%
Contains more IronIron +79%
Contains more ManganeseManganese +13%
Contains more SeleniumSelenium +78.6%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +504.9%
Contains more CopperCopper +280.3%
Contains more ZincZinc +104.8%
Contains more PhosphorusPhosphorus +133.8%
Contains less SodiumSodium -95.9%

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.
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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B3Vitamin B3 +185.4%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin KVitamin K +325%
Contains more FolateFolate +311.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Lentil DV% diff.
Folate 44µg 181µg 34%
Iron 5.96mg 3.33mg 33%
Fiber 1.7g 7.9g 25%
Copper 0.066mg 0.251mg 21%
Phosphorus 77mg 180mg 15%
Vitamin A 130µg 0µg 14%
Protein 2.37g 9.02g 13%
Vitamin B3 3.025mg 1.06mg 12%
Vitamin B2 0.215mg 0.073mg 11%
Potassium 61mg 369mg 9%
Vitamin B6 0.29mg 0.178mg 9%
Vitamin B1 0.26mg 0.169mg 8%
Calcium 80mg 19mg 6%
Zinc 0.62mg 1.27mg 6%
Vitamin B5 0.317mg 0.638mg 6%
Choline 4.7mg 32.7mg 5%
Starch 10.37g 4%
Selenium 5µg 2.8µg 4%
Carbs 11.67g 20.13g 3%
Manganese 0.558mg 0.494mg 3%
Calories 68kcal 116kcal 2%
Fats 1.36g 0.38g 2%
Vitamin C 0mg 1.5mg 2%
Magnesium 26mg 36mg 2%
Sodium 49mg 2mg 2%
Polyunsaturated fat 0.426g 0.175g 2%
Vitamin K 0.4µg 1.7µg 1%
Saturated fat 0.226g 0.053g 1%
Monounsaturated fat 0.391g 0.064g 1%
Protein per 100 calories 3.5g 7.8g N/A
Calories per 10 g protein 287kcal 129kcal N/A
Weight per 100 calories 147g 86g N/A
Net carbs 9.97g 12.23g N/A
Sugar 0.46g 1.8g N/A
Vitamin E 0.07mg 0.11mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.081mg 0%
Threonine 0.083mg 0.323mg 0%
Isoleucine 0.105mg 0.39mg 0%
Leucine 0.2mg 0.654mg 0%
Lysine 0.135mg 0.63mg 0%
Methionine 0.04mg 0.077mg 0%
Phenylalanine 0.13mg 0.445mg 0%
Valine 0.151mg 0.448mg 0%
Histidine 0.057mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +257.9%
Contains more WaterWater +20.7%
Contains more ProteinProtein +280.6%
Contains more CarbsCarbs +72.5%
Contains more OtherOther +45.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +510.9%
Contains more Poly. FatPolyunsaturated fat +143.4%
Contains less Sat. FatSaturated fat -76.5%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.