Oats vs. Lentils
Nutrition comparison of Oats and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and lentils:
- Both oats and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 21.9 times less saturated fat than oat.
- Oat has more thiamin and pantothenic acid, however, lentil contains more folate.
- Oat is a great source of calcium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and lentils are high in calories. Oat has 235% more calories than lentil - oat has 389 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to lentils for carbs. Oats has a macronutrient ratio of 17:67:16 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Lentils | |
|---|---|---|
| Protein | 17% | 30% |
| Carbohydrates | 67% | 67% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and lentil has 70% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both oats and lentils are high in dietary fiber. Oat has 34% more dietary fiber than lentil - oat has 10.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Oat has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and lentils are high in protein. Oat has 87% more protein than lentil - oat has 16.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 21.9 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than oat - lentil has 1.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Lentils and oats contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Lentils and oats contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Lentils and oats contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, lentil contains more folate. Both oats and lentils contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Lentils | |
|---|---|---|
| Thiamin | 0.763 MG | 0.169 MG |
| Riboflavin | 0.139 MG | 0.073 MG |
| Niacin | 0.961 MG | 1.06 MG |
| Pantothenic acid | 1.349 MG | 0.638 MG |
| Vitamin B6 | 0.119 MG | 0.178 MG |
| Folate | 56 UG | 181 UG |
Minerals
calcium
Oat is a great source of calcium and it has 184% more calcium than lentil - oat has 54mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both oats and lentils are high in iron. Oat has 42% more iron than lentil - oat has 4.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both oats and lentils are high in potassium. Oat has 16% more potassium than lentil - oat has 429mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Oats | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.037 G |
| Total | 0.111 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than lentil per 100 grams.
| Oats | Lentils | |
|---|---|---|
| linoleic acid | 2.424 G | 0.137 G |
| Total | 2.424 G | 0.137 G |
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.
Oats 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 oats or lentils contain more calories in 100 grams?Both oats and lentils are high in calories. Oat has 240% more calories than lentil - oat has 389 calories in 100g and lentil has 116 calories.
Does oats or lentils have more carbohydrates?
By weight, oat is high in carbohydrates and lentil has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does oats or lentils contain more iron?
Both oats and lentils are high in iron. Oat has 40% more iron than lentil - oat has 4.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does oats or lentils contain more potassium?
Both oats and lentils are high in potassium. Oat has 20% more potassium than lentil - oat has 429mg of potassium in 100 grams and lentil has 369mg of potassium.