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.
Detailed nutritional comparison of egg and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Egg src
Image of Lentils src

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

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,

Egg Lentils
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 5 UG

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.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Egg g

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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.

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