Oat Milk vs. Lentils
Nutrition comparison of Oat Milk and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and lentils:
- Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Oat milk has 65% less carbohydrates than lentil.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and oat milk has 67% less calories than lentil - lentil has 116 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Lentils | |
|---|---|---|
| Protein | 13% | 30% |
| Carbohydrates | 73% | 67% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 65% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 888% more dietary fiber than oat milk - lentil has 7.9g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Lentils and oat milk contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Lentil is a great source of protein and it has 622% more protein than oat milk - lentil has 9g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both lentils and oat milk are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than oat milk - lentil has 1.5mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Oat milk has more Vitamin A than lentil - oat milk has 37.5ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than lentil - oat milk has 33iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and oat milk contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Lentils and oat milk contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and lentils contain significant amounts of riboflavin.
| Oat Milk | Lentils | |
|---|---|---|
| Thiamin | ~ | 0.169 MG |
| Riboflavin | 0.142 MG | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 558% more calcium than lentil - lentil has 19mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Lentil is an excellent source of iron and it has 10 times more iron than oat milk - lentil has 3.3mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 954% more potassium than oat milk - lentil has 369mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oat Milk g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or oat milk contain more calories in 100 grams?Lentil is high in calories and oat milk has 70% less calories than lentil - lentil has 116 calories in 100g and oat milk has 38 calories.
Does lentils or oat milk have more carbohydrates?
By weight, oat milk has 70% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does lentils or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 560% more calcium than lentil - lentil has 19mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does lentils or oat milk contain more iron?
Lentil is an abundant source of iron and it has 10 times more iron than oat milk - lentil has 3.3mg of iron in 100 grams and oat milk has 0.3mg of iron.
Does lentils or oat milk contain more potassium?
Lentil is a rich source of potassium and it has 950% more potassium than oat milk - lentil has 369mg of potassium in 100 grams and oat milk has 35mg of potassium.