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.
Detailed nutritional comparison of oats and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Lentils src

Here's an infographic summarizing the nutritional differences between oats and lentils. marks particularly rich nutrients.


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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

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