Semolina vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between semolina and lentil?

Semolina is richer in selenium, vitamin B3, manganese, vitamin B6, and calcium, yet lentil is richer in folate, iron, fiber, and potassium.
Lentil's daily need coverage for folate is 43% higher.
Semolina has 7 times more selenium than lentil. Semolina has 19.9µg of selenium, while lentil has 2.8µg.
Lentil has a lower glycemic index than semolina.

We used Rice, white, long-grain, parboiled, unenriched, dry and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

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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.

Semolina

Lentil

Contains more CalciumCalcium	+273.7%
Contains more CopperCopper	+13.1%
Contains more ManganeseManganese	+109.5%
Contains more SeleniumSelenium	+610.7%

Contains more MagnesiumMagnesium	+33.3%
Contains more PotassiumPotassium	+112.1%
Contains more IronIron	+350%
Contains more ZincZinc	+24.5%
Contains more PhosphorusPhosphorus	+17.6%

~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.

Semolina

Lentil

Contains more Vitamin B1Vitamin B1	+32.5%
Contains more Vitamin B3Vitamin B3	+376.2%
Contains more Vitamin B6Vitamin B6	+153.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+266.7%
Contains more Vitamin B2Vitamin B2	+46%
Contains more Vitamin KVitamin K	+1600%
Contains more FolateFolate	+2162.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.638mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	8µg	181µg	43%
Iron	0.74mg	3.33mg	32%
Selenium	19.9µg	2.8µg	31%
Starch	68.29g		28%
Vitamin B3	5.048mg	1.06mg	25%
Fiber	1.8g	7.9g	24%
Manganese	1.035mg	0.494mg	24%
Vitamin B6	0.452mg	0.178mg	21%
Carbs	80.89g	20.13g	20%
Calories	374kcal	116kcal	13%
Potassium	174mg	369mg	6%
Choline		32.7mg	6%
Calcium	71mg	19mg	5%
Vitamin B1	0.224mg	0.169mg	5%
Copper	0.284mg	0.251mg	4%
Phosphorus	153mg	180mg	4%
Protein	7.51g	9.02g	3%
Vitamin C	0mg	1.5mg	2%
Magnesium	27mg	36mg	2%
Zinc	1.02mg	1.27mg	2%
Vitamin B2	0.05mg	0.073mg	2%
Fats	1.03g	0.38g	1%
Vitamin E	0.03mg	0.11mg	1%
Vitamin B5	0.672mg	0.638mg	1%
Vitamin K	0.1µg	1.7µg	1%
Saturated fat	0.294g	0.053g	1%
Polyunsaturated fat	0.322g	0.175g	1%
Protein per 100 calories	2g	7.8g	N/A
Calories per 10 g protein	498kcal	129kcal	N/A
Weight per 100 calories	27g	86g	N/A
Net carbs	79.09g	12.23g	N/A
Sugar	0.33g	1.8g	N/A
Sodium	2mg	2mg	0%
Monounsaturated fat	0.258g	0.064g	0%
Tryptophan	0.103mg	0.081mg	0%
Threonine	0.271mg	0.323mg	0%
Isoleucine	0.339mg	0.39mg	0%
Leucine	0.656mg	0.654mg	0%
Lysine	0.215mg	0.63mg	0%
Methionine	0.183mg	0.077mg	0%
Phenylalanine	0.398mg	0.445mg	0%
Valine	0.47mg	0.448mg	0%
Histidine	0.185mg	0.254mg	0%
Fructose	0.02g		0%