Lentils vs. Almonds
Nutrition comparison of Cooked Lentils and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and almonds:
- Both almonds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin and niacin, however, lentil contains more folate.
- Almond is an excellent source of Vitamin E and calcium.
- Lentil has signficantly less saturated fat than almond.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and lentils are high in calories. Almond has 399% more calories than lentil - almond has 579 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 almonds per calorie. Lentils has a macronutrient ratio of 30:67:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Almonds | |
|---|---|---|
| Protein | 30% | 14% |
| Carbohydrates | 67% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and lentils contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both almonds and lentils are high in dietary fiber. Almond has 58% more dietary fiber than lentil - almond has 12.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Almonds and lentils contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both almonds and lentils are high in protein. Almond has 134% more protein than lentil - almond has 21.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both almonds and lentils are low in trans fat - almond has 0.02g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than almond - lentil has 1.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Lentils and almonds contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than lentil - almond has 25.6mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and almonds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, lentil contains more folate. Both lentils and almonds contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Lentils | Almonds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.205 MG |
| Riboflavin | 0.073 MG | 1.138 MG |
| Niacin | 1.06 MG | 3.618 MG |
| Pantothenic acid | 0.638 MG | 0.471 MG |
| Vitamin B6 | 0.178 MG | 0.137 MG |
| Folate | 181 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 13 times more calcium than lentil - almond has 269mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both almonds and lentils are high in iron. Almond has 11% more iron than lentil - almond has 3.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both almonds and lentils are high in potassium. Almond has 99% more potassium than lentil - almond has 733mg 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 almonds contain small amounts of beta-carotene.
| Lentils | Almonds | |
|---|---|---|
| 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 per 100 grams.
| Lentils | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.003 G |
| Total | 0.037 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than lentil per 100 grams.
| Lentils | Almonds | |
|---|---|---|
| linoleic acid | 0.137 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.137 G | 12.326 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.
Cooked Lentils g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 almonds or lentils contain more calories in 100 grams?Both almonds and lentils are high in calories. Almond has 400% more calories than lentil - almond has 579 calories in 100g and lentil has 116 calories.
Does almonds or lentils have more carbohydrates?
By weight, almonds and lentils contain similar amounts of carbs - almond has 21.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does almonds or lentils contain more calcium?
Almond is a rich source of calcium and it has 13 times more calcium than lentil - almond has 269mg of calcium in 100 grams and lentil has 19mg of calcium.
Does almonds or lentils contain more iron?
Both almonds and lentils are high in iron. Almond has 10% more iron than lentil - almond has 3.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does almonds or lentils contain more potassium?
Both almonds and lentils are high in potassium. Almond has 100% more potassium than lentil - almond has 733mg of potassium in 100 grams and lentil has 369mg of potassium.