Lentils vs. Almond Butter
Nutrition comparison of Cooked Lentils and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and almond butter:
- Both almond butter and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E and calcium.
- Lentil has 71% less sugar than almond butter.
- Lentil has more thiamin, pantothenic acid and folate, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and lentils are high in calories. Almond butter has 429% more calories than lentil - almond butter has 614 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Lentils has a macronutrient ratio of 31:69:0 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Almond Butter | |
|---|---|---|
| Protein | 31% | 13% |
| Carbohydrates | 69% | 11% |
| Fat | ~ | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and lentils contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both almond butter and lentils are high in dietary fiber. Almond butter has 30% more dietary fiber than lentil - almond butter has 10.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 71% less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both almond butter and lentils are high in protein. Almond butter has 132% more protein than lentil - almond butter has 21g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and lentil has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than almond butter - lentil has 1.5mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Lentils and almond butter contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 219 times more Vitamin E than lentil - almond butter has 24.2mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and almond butter contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate, however, almond butter contains more riboflavin and niacin. Both lentils and almond butter contain significant amounts of Vitamin B6.
| Lentils | Almond Butter | |
|---|---|---|
| Thiamin | 0.169 MG | 0.041 MG |
| Riboflavin | 0.073 MG | 0.939 MG |
| Niacin | 1.06 MG | 3.155 MG |
| Pantothenic acid | 0.638 MG | 0.318 MG |
| Vitamin B6 | 0.178 MG | 0.103 MG |
| Folate | 181 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 17 times more calcium than lentil - almond butter has 347mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both almond butter and lentils are high in iron. Almond butter has a little more iron (5%) than lentil by weight - almond butter has 3.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both almond butter and lentils are high in potassium. Almond butter has 103% more potassium than lentil - almond butter has 748mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both lentils and almond butter contain small amounts of beta-carotene.
| Lentils | Almond Butter | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Lentils | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.007 G |
| Total | 0.037 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than lentil per 100 grams.
| Lentils | Almond Butter | |
|---|---|---|
| linoleic acid | 0.137 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.137 G | 13.616 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Cooked Lentils g
()
|
Daily Values (%) |
Almond Butter g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or lentils contain more calories in 100 grams?Both almond butter and lentils are high in calories. Almond butter has 430% more calories than lentil - almond butter has 614 calories in 100g and lentil has 116 calories.
Is almond butter or lentils better for protein?
Both almond butter and lentils are high in protein. Almond butter has 130% more protein than lentil - almond butter has 21g of protein per 100 grams and lentil has 9g of protein.
Does almond butter or lentils have more carbohydrates?
By weight, almond butter and lentils contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does almond butter or lentils contain more calcium?
Almond butter is a rich source of calcium and it has 17 times more calcium than lentil - almond butter has 347mg of calcium in 100 grams and lentil has 19mg of calcium.
Does almond butter or lentils contain more iron?
Both almond butter and lentils are high in iron. Almond butter has a little more iron ( 10%) than lentil by weight - almond butter has 3.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does almond butter or lentils contain more potassium?
Both almond butter and lentils are high in potassium. Almond butter has 100% more potassium than lentil - almond butter has 748mg of potassium in 100 grams and lentil has 369mg of potassium.