Oat bran vs Pink or Red Lentils: How Do They Compare?

Although oat bran and pink or red lentils belong to different food groups, while oat bran belong is a grain, and pink or red 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 pink or red 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 pink or red 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.
Pink or Red Lentils
Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.
Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.
In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
Oat bran vs Pink or Red 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 pink or red lentils.
This comparison will start by comparing the caloric value of oat bran and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Oat bran | Pink or Red Lentils | |
---|---|---|
Energy | 246 kcal | 358 kcal |
Carbs | 66.2 g | 63.1 g |
Sugar | 1.45 g | 7.5 g |
Fiber | 15.4 g | 10.8 g |
Protein | 17.3 g | 23.9 g |
Fat | 7.03 g | 2.17 g |
Saturated Fat | 1.33 g | 0.379 g |
Oat bran vs Pink or Red 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 pink or red lentils for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.
However, both oat bran and pink or red 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 Pink or Red Lentils Protein
Legumes and most legume products, including oat bran and pink or red lentils, are important sources of plant-based protein.
Pink or Red Lentils offer around 28% more protein than oat bran.
Pink or Red Lentils have 23.9 grams of protein per 100 grams, while oat bran has 17.3 grams of protein per 100 grams.
Oat bran vs Pink or Red 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 pink or red lentils.
The total amount of carbohydrates is around 5% higher in oat bran than in pink or red lentils. It have 66.2 grams per 100 grams, compared to 63.1 grams in pink or red lentils.
There’s less sugar in oat bran than in pink or red lentils, 81% precisely.
One handful of oat bran (28 grams) contains 0.4 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in oat bran and pink or red 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 pink or red lentils which oat bran offers 3 grams per portion.
Oat bran vs Pink or Red Lentils Fats
Like most other grains and legumes, with the exception of lupins and peanuts, oat bran and pink or red lentils are low in fat.
Fats in oat bran and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oat bran and pink or red lentils:
- Oat bran: 7 grams per 100 grams
- Pink or Red Lentils: 2.2 per 100 grams
Speaking of saturated fats, pink or red lentils are 69% lower in saturated fats.
Pink or Red Lentils and oat bran contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.
Oat bran vs Pink or Red Lentils Vitamins Content
This section will discuss the vitamin content of oat bran and pink or red 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 B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, pink or red lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B5 (Pantothenic acid).
Oat bran and pink or red lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins oat bran and pink or red lentils contain side by side, so you can easily compare them.
Oat bran | Pink or Red Lentils | |
---|---|---|
Vitamin A | 0 | 58 IU |
Vitamin C | 0 | 1.7 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 1.17 mg | 0.51 mg |
Vitamin B2 (Riboflavin) | 0.22 mg | 0.106 mg |
Vitamin B3 (Niacin) | 0.934 mg | 1.5 mg |
Vitamin B5 (Pantothenic acid) | 1.49 mg | 0.348 mg |
Vitamin B6 (Pyroxidine) | 0.165 mg | 0.403 mg |
Vitamin B9 (Folate) | 52 µg | 204 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.01 mg | 1.95 mg |
Vitamin K | 3.2 µg | 70 µg |
Oat bran vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.
Oat bran is a better source of copper, fluoride, iron, potassium, sodium, and zinc than pink or red lentils.
On the other hand, pink or red lentils are a higher amount of calcium, magnesium, manganese, phosphorus, and selenium.
Check out the table below to learn how oat bran and pink or red lentils compare when it comes to mineral content.
Oat bran | Pink or Red Lentils | |
---|---|---|
Calcium | 58 mg | 48 mg |
Copper | 0.403 mg | 1.3 mg |
Fluoride | 0 | 2.2 µg |
Iron | 5.41 mg | 7.39 mg |
Magnesium | 235 mg | 59 mg |
Manganese | 5.63 mg | 1.72 mg |
Phosphorus | 734 mg | 294 mg |
Potassium | 566 mg | 668 mg |
Selenium | 45.2 µg | 0 |
Sodium | 4 mg | 7 mg |
Zinc | 3.11 mg | 3.6 mg |
The Final Word
Oat bran and pink or red lentils are highly nutritious and a great addition to a plant-based diet.
Both oat bran and pink or red 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Oat bran Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Pink or Red Lentils Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.