Apple vs. Lentils

Nutrition comparison of Apple and Cooked Lentils


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus cooked lentils (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and lentils:

  • Both apple and lentils are high in dietary fiber.
  • Lentil has 4.7 times less sugar than apple.
  • Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron and potassium.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Lentils src

Calories and Carbs

calories

Lentil is high in calories and apple has 55% less calories than lentil - apple has 52 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to lentils for fat. Apple has a macronutrient ratio of 2:96:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Lentils
Protein 2% 30%
Carbohydrates 96% 67%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Apple has 31% less carbohydrates than lentil - apple has 13.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both apple and lentils are high in dietary fiber. Lentil has 229% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Lentil has 4.7 times less sugar than apple - apple has 10.4g of sugar per 100 grams and lentil has 1.8g of sugar.



Protein

protein

Lentil is a great source of protein and it has 33 times more protein than apple - apple has 0.26g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both apple and lentils are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Apple has 207% more Vitamin C than lentil - apple has 4.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Apple and lentils contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Apple and lentils contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Apple and lentils contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Lentils
Thiamin 0.017 MG 0.169 MG
Riboflavin 0.026 MG 0.073 MG
Niacin 0.091 MG 1.06 MG
Pantothenic acid 0.061 MG 0.638 MG
Vitamin B6 0.041 MG 0.178 MG
Folate 3 UG 181 UG

Minerals

calcium

Lentil has 217% more calcium than apple - apple has 6mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 26 times more iron than apple - apple has 0.12mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is an excellent source of potassium and it has 245% more potassium than apple - apple has 107mg 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,

Apple Lentils
beta-carotene 27 UG 5 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Lentils
alpha linoleic acid 0.009 G 0.037 G
Total 0.009 G 0.037 G

omega 6s

Comparing omega-6 fatty acids, lentil has more linoleic acid than apple per 100 grams.

Apple Lentils
linoleic acid 0.043 G 0.137 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Apple g

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G Water G
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