Lentil vs Oats: Nutrition, Calories & Protein Compared


Lentil vs Oats
Nutrition Facts
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Lentil vs Oats 100g Compare
per 100g | Lentil | Oats |
---|---|---|
Calories | 116 | 379 |
Carbohydrates | 20.13 g | 67.7 g |
Fat | 0.38 g | 6.52 g |
Dietary fiber | 7.9 g | 10.1 g |
Protein | 9.02 g | 13.2 g |
Water | 69.64 g | 10.8 g |
Calcium | 19 mg | 52 mg |
Iron | 3.33 mg | 4.25 mg |
Magnessium | 36 mg | 138 mg |
Potassium | 369 mg | 362 mg |
Sodium | 2 mg | 6 mg |
Vitaminium B1 (Thiamine) | 0.169 mg | 0.46 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 1.06 mg | 1.12 mg |
Vitaminium B6 | 0.178 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 0.181 mg | 0.032 mg |
Vitaminium E | 0.11 mg | 0.42 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Exploring the Wholesome World of Lentils and Oats
When it comes to filling, nutritious foods that pack a punch in both flavor and health benefits, lentils and oats stand out in the pantry. These two staples have been nourishing humanity for centuries, offering a versatile base for countless recipes across various cultures. But beyond their culinary uses, lentils and oats harbor fascinating stories and nutritional profiles that make them worth a closer look.
A Peek into the Past of Lentils and Oats
Lentils, with their lens-shaped seeds, are one of the oldest known crops, with evidence of their consumption dating back over 9,000 years in the Middle East. This hardy legume has been a protein powerhouse for vegetarians and meat-eaters alike throughout history, serving as a crucial nutrient source in many diets around the globe.
Oats, on the other hand, were one of the last major grains to be domesticated, about 3,000 years ago in Europe. Initially regarded as a weed in wheat and barley fields, oats have risen in popularity due to their robustness, ease of growth in cold climates, and impressive health benefits, especially in lowering cholesterol levels and improving heart health.
Nutritional Profiles: More Than Just Numbers
When comparing the nutritional data of lentils and oats, it's clear that both offer exceptional health benefits, albeit in different ways. Lentils are a fantastic source of protein, with a 100-gram serving providing about 9 grams of this essential macronutrient. They're also rich in dietary fiber, iron, and magnesium, making them an excellent choice for supporting muscle health, energy levels, and digestive wellness.
Oats, with their comforting texture and subtle flavor, are not just for breakfast. A serving of oats delivers an impressive amount of fiber, particularly beta-glucan, which is known for its ability to lower cholesterol and stabilize blood sugar levels. Oats are also a good source of magnesium and zinc, essential for energy production and immune function, respectively.
The Versatility in Your Kitchen
One of the most compelling aspects of lentils and oats is their culinary versatility. Lentils can transform from a simple side dish to the star of a meal, be it in a hearty stew, a refreshing salad, or a robust veggie burger. Their ability to absorb flavors makes them a favorite among home cooks and professional chefs alike.
Oats go beyond the breakfast bowl. From savory oatcakes to sweet oatmeal cookies, their use in recipes is limited only by the imagination. Oats can even serve as a gluten-free breading alternative or a thickener for soups and stews, making them an indispensable ingredient in the kitchen.
Conclusion: A Place for Both on Your Plate
In the end, choosing between lentils and oats isn't necessary. Both offer unique nutritional benefits and culinary possibilities that can enrich a balanced diet. Whether you're looking for a protein boost, aiming to increase your fiber intake, or simply seeking new flavors and textures to experiment with in your cooking, lentils and oats are worthy contenders for a regular spot in your meal planning. By incorporating these wholesome foods into your diet, you're not just nourishing your body; you're also partaking in a rich tradition of culinary innovation that spans thousands of years.
Lentil 100g
116kcalCalories source
- 67% CARBS.
- 30% PROTEIN
- 3% FAT
Oats 100g
379kcalCalories source
- 71% CARBS
- 14% PROTEIN
- 15% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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