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Oat bran vs Lentils: Which Is Healthier?

This article explains the key similarities and differences between oat bran and lentils, foods from the grains and legumes food groups. Read on to learn more about the oat bran vs lentils comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 5, 2023.

Although oat bran and lentils belong to different food groups, while oat bran belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oat bran and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oat bran and lentils compare specifically.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Oat bran vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs lentils.

This comparison will start by comparing the caloric value of oat bran and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat branLentils
Energy246 kcal352 kcal
Carbs66.2 g63.4 g
Sugar1.45 g2.03 g
Fiber15.4 g10.7 g
Protein17.3 g24.6 g
Fat7.03 g1.06 g
Saturated Fat1.33 g0.154 g

Oat bran vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing oat bran vs lentils for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both oat bran and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Lentils Protein

Legumes and most legume products, including oat bran and lentils, are important sources of plant-based protein.

Lentils offer around 30% more protein than oat bran.

Lentils have 24.6 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.

Oat bran vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and lentils.

The total amount of carbohydrates is around 4% higher in oat bran than in lentils. It have 66.2 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in oat bran than in lentils, 33% precisely.

One handful of oat bran (28 grams) contains 0.4 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.3 grams of fiber per portion, oat bran is a better source of fiber than lentils which oat bran offers 3 grams per portion.

Oat bran vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and lentils are low in fat.

Fats in oat bran and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and lentils:

  • Oat bran: 7 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 85% lower in saturated fats.

Lentils and oat bran contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Lentils Vitamins Content

This section will discuss the vitamin content of oat bran and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin E.

Oat bran and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and lentils contain side by side, so you can easily compare them.

Oat branLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.873 mg
Vitamin B2 (Riboflavin)0.22 mg0.211 mg
Vitamin B3 (Niacin)0.934 mg2.6 mg
Vitamin B5 (Pantothenic acid)1.49 mg2.14 mg
Vitamin B6 (Pyroxidine)0.165 mg0.54 mg
Vitamin B9 (Folate)52 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.01 mg0.49 mg
Vitamin K3.2 µg5 µg

Oat bran vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and lentils comparison focuses on their mineral content.

Oat bran is a better source of copper, iron, potassium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, magnesium, manganese, phosphorus, and selenium.

Oat bran and lentils contain the same amount of fluoride.

Check out the table below to learn how oat bran and lentils compare when it comes to mineral content.

Oat branLentils
Calcium58 mg35 mg
Copper0.403 mg0.754 mg
Fluoride00
Iron5.41 mg6.51 mg
Magnesium235 mg47 mg
Manganese5.63 mg1.39 mg
Phosphorus734 mg281 mg
Potassium566 mg677 mg
Selenium45.2 µg0.1 µg
Sodium4 mg6 mg
Zinc3.11 mg3.27 mg

The Final Word

Oat bran and lentils are highly nutritious and a great addition to a plant-based diet.

Both oat bran and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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