Lentils vs. Cashews
Nutrition comparison of Cooked Lentils and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and cashews:
- Both cashews and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin and Vitamin B6, however, lentil contains more folate.
- Lentil has 70% less sugar than cashew.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and lentils are high in calories. Cashew has 377% more calories than lentil - cashew has 553 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 cashews per calorie. Lentils has a macronutrient ratio of 30:67:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Cashews | |
|---|---|---|
| Protein | 30% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and lentil has 33% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both cashews and lentils are high in dietary fiber. Lentil has 139% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 70% less sugar than cashew - cashew has 5.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both cashews and lentils are high in protein. Cashew has 102% more protein than lentil - cashew has 18.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Cashew is high in saturated fat and lentil has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Cashews and lentils contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and cashews contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and lentils contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Cashew has 19 times more Vitamin K than lentil - cashew has 34.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, lentil contains more folate. Both lentils and cashews contain significant amounts of riboflavin, niacin and pantothenic acid.
| Lentils | Cashews | |
|---|---|---|
| Thiamin | 0.169 MG | 0.423 MG |
| Riboflavin | 0.073 MG | 0.058 MG |
| Niacin | 1.06 MG | 1.062 MG |
| Pantothenic acid | 0.638 MG | 0.864 MG |
| Vitamin B6 | 0.178 MG | 0.417 MG |
| Folate | 181 UG | 25 UG |
Minerals
calcium
Cashew has 95% more calcium than lentil - cashew has 37mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both cashews and lentils are high in iron. Cashew has 101% more iron than lentil - cashew has 6.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both cashews and lentils are high in potassium. Cashew has 79% more potassium than lentil - cashew has 660mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and cashews contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.062 G |
| Total | 0.037 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than lentil per 100 grams.
| Lentils | Cashews | |
|---|---|---|
| linoleic acid | 0.137 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.137 G | 8.048 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 (%) |
Cashews 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 cashews or lentils contain more calories in 100 grams?Both cashews and lentils are high in calories. Cashew has 380% more calories than lentil - cashew has 553 calories in 100g and lentil has 116 calories.
Does cashews or lentils have more carbohydrates?
By weight, cashew is high in carbohydrates and lentil has 30% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cashews or lentils contain more iron?
Both cashews and lentils are high in iron. Cashew has 100% more iron than lentil - cashew has 6.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cashews or lentils contain more potassium?
Both cashews and lentils are high in potassium. Cashew has 80% more potassium than lentil - cashew has 660mg of potassium in 100 grams and lentil has 369mg of potassium.