Oatmeal vs. Lentils
Nutrition comparison of Oatmeal and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and lentils:
- Both lentils and oatmeal are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 19.9 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, however, lentil contains more pantothenic acid and folate.
- Oatmeal is a great source of calcium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and oatmeal are high in calories. Oatmeal has 216% more calories than lentil - lentil has 116 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to lentils for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Lentils | |
|---|---|---|
| Protein | 17% | 30% |
| Carbohydrates | 69% | 67% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and lentil has 70% less carbohydrates than oatmeal - lentil has 20.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both lentils and oatmeal are high in dietary fiber. Oatmeal has 24% more dietary fiber than lentil - lentil has 7.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Lentils and oatmeal contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both lentils and oatmeal are high in protein. Oatmeal has 77% more protein than lentil - lentil has 9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Lentil has 19.9 times less saturated fat than oatmeal - lentil has 0.05g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than oatmeal - lentil has 1.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Lentils and oatmeal contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Lentils and oatmeal contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Lentils and oatmeal contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, lentil contains more pantothenic acid and folate. Both oatmeal and lentils contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oatmeal | Lentils | |
|---|---|---|
| Thiamin | 0.73 MG | 0.169 MG |
| Riboflavin | 0.14 MG | 0.073 MG |
| Niacin | 0.78 MG | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | 0.12 MG | 0.178 MG |
| Folate | 32 UG | 181 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 174% more calcium than lentil - lentil has 19mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both lentils and oatmeal are high in iron. Oatmeal has 26% more iron than lentil - lentil has 3.3mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both lentils and oatmeal are high in potassium. Lentil has a little more potassium (5%) than oatmeal by weight - lentil has 369mg of potassium per 100 grams and oatmeal has 350mg 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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both lentils and oatmeal are high in calories. Oatmeal has 220% more calories than lentil - lentil has 116 calories in 100g and oatmeal has 367 calories.
Does lentils or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and lentil has 70% fewer carbohydrates than oatmeal - lentil has 20.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does lentils or oatmeal contain more iron?
Both lentils and oatmeal are high in iron. Oatmeal has 30% more iron than lentil - lentil has 3.3mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does lentils or oatmeal contain more potassium?
Both lentils and oatmeal are high in potassium. Lentil has a little more potassium ( 10%) than oatmeal by weight - lentil has 369mg of potassium in 100 grams and oatmeal has 350mg of potassium.