Oats vs. Lentil — In-Depth Nutrition Comparison

Compare

How are oats and lentil different?

Oats are richer in manganese, vitamin B1, phosphorus, copper, magnesium, zinc, iron, vitamin B5, and fiber, while lentil is higher in folate.
Oats cover your daily need for manganese, 192% more than lentil.
Oats contain 5 times more magnesium than lentil. Oats contain 177mg of magnesium, while lentil contains 36mg.
Oats have a higher glycemic index (59) than lentil (29).

Oats and Lentils, mature seeds, cooked, boiled, without salt 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.

Oats

Lentil

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.

Oats

Lentil

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

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B3Vitamin B3	+10.3%
Contains more Vitamin B6Vitamin B6	+49.6%
Contains more FolateFolate	+223.2%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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