Lentils vs Okara
Nutrition comparison per 100 g serving
Ad 468x60
Lentils wins in 21 out of 29 nutrient categories
Lentils: 21
vs
Okara: 4
(4 ties)
Overview
Vitamins
| Vitamin | Lentils | Okara | Winner |
|---|---|---|---|
| Choline, total | 32.7 MG | 0 MG | |
| Folate, total | 181 UG | 26 UG | |
| Niacin | 1.1 MG | 0.1 MG | |
| Pantothenic acid | 0.6 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 1.5 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 1.7 UG | 0 UG |
Minerals
| Mineral | Lentils | Okara | Winner |
|---|---|---|---|
| Calcium, Ca | 19 MG | 80 MG | |
| Copper, Cu | 0.3 MG | 0.2 MG | |
| Iron, Fe | 3.3 MG | 1.3 MG | |
| Magnesium, Mg | 36 MG | 26 MG | |
| Manganese, Mn | 0.5 MG | 0.4 MG | |
| Phosphorus, P | 180 MG | 60 MG | |
| Potassium, K | 369 MG | 213 MG | |
| Selenium, Se | 2.8 UG | 10.6 UG | |
| Sodium, Na | 238 MG | 9 MG | |
| Zinc, Zn | 1.3 MG | 0.6 MG |