Egg vs. Lentils
Nutrition comparison of Egg and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and lentils:
- Both egg and lentils are high in calories and protein.
- Egg has 26.9 times less carbohydrates than lentil.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than lentil.
- Lentil has 57.9 times less saturated fat than egg.
- Lentil has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and lentils are high in calories. Egg has 23% more calories than lentil - egg has 143 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Egg has a macronutrient ratio of 36:2:62 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Lentils | |
|---|---|---|
| Protein | 36% | 30% |
| Carbohydrates | 2% | 67% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 26.9 times less carbohydrates than lentil - egg has 0.72g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than egg - lentil has 7.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and lentils contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both egg and lentils are high in protein. Egg has 39% more protein than lentil - egg has 12.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 57.9 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both egg and lentils are low in trans fat - egg has 0.04g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Egg is high in cholesterol and lentil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than egg - lentil has 1.5mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than lentil - egg has 160ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than lentil - egg has 82iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Egg and lentils contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Egg and lentils contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and lentils contain significant amounts of Vitamin B6.
| Egg | Lentils | |
|---|---|---|
| Thiamin | 0.04 MG | 0.169 MG |
| Riboflavin | 0.457 MG | 0.073 MG |
| Niacin | 0.075 MG | 1.06 MG |
| Pantothenic acid | 1.533 MG | 0.638 MG |
| Vitamin B6 | 0.17 MG | 0.178 MG |
| Folate | 47 UG | 181 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 195% more calcium than lentil - egg has 56mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 90% more iron than egg - egg has 1.8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 167% more potassium than egg - egg has 138mg 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, egg has more DHA than lentil per 100 grams. Both egg and lentils contain significant amounts of alpha linoleic acid (ALA).
| Egg | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.037 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than lentil per 100 grams.
| Egg | Lentils | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.137 G |
| Total | 1.577 G | 0.137 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.
Egg g
()
|
Daily Values (%) |
Cooked Lentils 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 egg or lentils contain more calories in 100 grams?Both egg and lentils are high in calories. Egg has 20% more calories than lentil - egg has 143 calories in 100g and lentil has 116 calories.
Is egg or lentils better for protein?
Both egg and lentils are high in protein. Egg has 40% more protein than lentil - egg has 12.6g of protein per 100 grams and lentil has 9g of protein.
Does egg or lentils have more carbohydrates?
By weight, egg has 26.9 times fewer carbohydrates than lentil - egg has 0.72g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does egg or lentils contain more iron?
Lentil is an abundant source of iron and it has 90% more iron than egg - egg has 1.8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does egg or lentils contain more potassium?
Lentil is a rich source of potassium and it has 170% more potassium than egg - egg has 138mg of potassium in 100 grams and lentil has 369mg of potassium.