Big Mac vs. Lentils
Nutrition comparison of Big Mac and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and lentils:
- Both big mac and lentils are high in calories and protein.
- Big mac has more riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid, Vitamin B6 and folate.
- Big mac is an excellent source of calcium.
- Lentil has signficantly less saturated fat than big mac.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both big mac and lentils are high in calories. Big mac has 122% more calories than lentil - big mac has 257 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, big mac is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Big mac has a macronutrient ratio of 18:31:51 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Lentils | |
|---|---|---|
| Protein | 18% | 30% |
| Carbohydrates | 31% | 67% |
| Fat | 51% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Big mac and lentils contain similar amounts of carbs - big mac has 20.1g 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 394% more dietary fiber than big mac - big mac has 1.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Big mac and lentils contain similar amounts of sugar - big mac has 4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both big mac and lentils are high in protein. Big mac has 31% more protein than lentil - big mac has 11.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than big mac - big mac has 3.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Big mac and lentils contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and big mac contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin E
Lentils and big mac contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Lentils and big mac contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid, Vitamin B6 and folate. Both big mac and lentils contain significant amounts of thiamin.
| Big Mac | Lentils | |
|---|---|---|
| Thiamin | 0.176 MG | 0.169 MG |
| Riboflavin | 0.209 MG | 0.073 MG |
| Niacin | 3.384 MG | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | 46 UG | 181 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Big mac is an excellent source of calcium and it has 511% more calcium than lentil - big mac has 116mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 67% more iron than big mac - big mac has 2mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 104% more potassium than big mac - big mac has 181mg of potassium per 100 grams and lentil has 369mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Big Mac or Lentils .
Big Mac 100g
(
100 g
)
|
Daily Values (%) |
Cooked Lentils 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 257KCAL 13% |
|
122% | calories | 5% |
|
116KCAL 6% | |
| 20G 8% |
|
5% | carbohydrates | 5% |
|
20G 8% | |
| 1.6G 6% |
|
5% | dietary fiber | 394% |
|
7.9G 32% | |
| 4G | 122% | sugar | 5% | 1.8G | |||
| 15G 23% |
|
>999% | total fat | 5% |
|
0.38G 1% | |
| 3.8G 21% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 3.5G | >999% | monounsaturated fat | 5% | 0.06G | |||
| 0.31G | 72% | polyunsaturated fat | 5% | 0.18G | |||
| 36MG | >999% | cholesterol | 5% | ||||
| 460MG 31% |
|
>999% | sodium | 5% |
|
2MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
2.4UG 0.3% | ||
| 0.4MG 1% |
|
5% | Vitamin C | 275% |
|
1.5MG 2% | |
| 116MG 12% |
|
511% | calcium | 5% |
|
19MG 2% | |
| 2MG 11% |
|
5% | iron | 65% |
|
3.3MG 19% | |
| 20MG 7% |
|
5% | magnesium | 80% |
|
36MG 12% | |
| 181MG 8% |
|
5% | potassium | 104% |
|
369MG 16% | |
| 0.18MG 16% |
|
6% | thiamin (Vit B1) | 5% |
|
0.17MG 15% | |
| 0.21MG 19% |
|
200% | riboflavin (Vit B2) | 5% |
|
0.07MG 7% | |
| 3.4MG 24% |
|
209% | niacin (Vit B3) | 5% |
|
1.1MG 8% | |
|
|
5% | Vitamin B6 | >999% |
|
0.18MG 14% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.64MG 13% | ||
| 46UG 12% |
|
5% | folate (Vit B9) | 293% |
|
181UG 45% | |
| 0.88UG 37% |
|
>999% | Vitamin B12 | 5% |
|
||
|
|
5% | Vitamin E | >999% |
|
0.11MG 1% | ||
|
|
5% | Vitamin K | >999% |
|
1.7UG 2% | ||
| 12G 24% |
|
33% | protein | 5% |
|
9G 18% | |
|
|
5% | choline | >999% |
|
33MG 8% | ||
| 0.1MG 8% |
|
5% | copper | 150% |
|
0.25MG 21% | |
| 0.21MG 11% |
|
5% | manganese | 133% |
|
0.49MG 27% | |
| 122MG 17% |
|
5% | phosphorus | 48% |
|
180MG 26% | |
|
|
5% | selenium | >999% |
|
2.8UG 5% | ||
| 1.9MG 24% |
|
46% | zinc | 5% |
|
1.3MG 16% | |
| 51G | 5% | Water | 37% | 70G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does big mac or lentils contain more calories in 100 grams?Both big mac and lentils are high in calories. Big mac has 120% more calories than lentil - big mac has 257 calories in 100g and lentil has 116 calories.
Does big mac or lentils have more carbohydrates?
By weight, big mac and lentils contain similar amounts of carbs - big mac has 20.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does big mac or lentils contain more calcium?
Big mac is a rich source of calcium and it has 510% more calcium than lentil - big mac has 116mg of calcium in 100 grams and lentil has 19mg of calcium.
Does big mac or lentils contain more iron?
Lentil is an abundant source of iron and it has 70% more iron than big mac - big mac has 2mg of iron in 100 grams and lentil has 3.3mg of iron.
Does big mac or lentils contain more potassium?
Lentil is a rich source of potassium and it has 100% more potassium than big mac - big mac has 181mg of potassium in 100 grams and lentil has 369mg of potassium.