Lentils vs. Broccoli

Nutrition comparison of Cooked Lentils and Broccoli


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

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

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

  • Both broccoli and lentils are high in dietary fiber and potassium.
  • Broccoli has 67% less carbohydrates than lentil.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
  • Lentil has more thiamin and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron.
Detailed nutritional comparison of lentils and broccoli 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Broccoli src

Calories and Carbs

calories

Lentil is high in calories and broccoli has 71% less calories than lentil - broccoli has 34 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is lighter in fat and similar to broccoli for protein and carbs. Lentils has a macronutrient ratio of 30:67:3 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Broccoli
Protein 30% 27%
Carbohydrates 67% 64%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Broccoli has 67% less carbohydrates than lentil - broccoli has 6.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both broccoli and lentils are high in dietary fiber. Lentil has 204% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Broccoli and lentils contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has 220% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both broccoli and lentils are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 58 times more Vitamin C than lentil - broccoli has 89.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Broccoli has more Vitamin A than lentil - broccoli has 31ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Broccoli and lentils contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 58 times more Vitamin K than lentil - broccoli has 101.6ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin and folate. Both lentils and broccoli contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Lentils Broccoli
Thiamin 0.169 MG 0.071 MG
Riboflavin 0.073 MG 0.117 MG
Niacin 1.06 MG 0.639 MG
Pantothenic acid 0.638 MG 0.573 MG
Vitamin B6 0.178 MG 0.175 MG
Folate 181 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 147% more calcium than lentil - broccoli has 47mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 356% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both broccoli and lentils are high in potassium. Lentil has 17% more potassium than broccoli - broccoli has 316mg 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,

Lentils Broccoli
beta-carotene 5 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both lentils and broccoli contain significant amounts of alpha linoleic acid (ALA).

Lentils Broccoli
alpha linoleic acid 0.037 G 0.0215 G
Total 0.037 G 0.0215 G

omega 6s

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

Lentils Broccoli
linoleic acid 0.137 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.137 G 0.055 G



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 Lentils or Broccoli .

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

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FAQ

Does broccoli or lentils contain more calories in 100 grams?
Lentil is high in calories and broccoli has 70% less calories than lentil - broccoli has 34 calories in 100g and lentil has 116 calories.

Does broccoli or lentils have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than lentil - broccoli has 6.6g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does broccoli or lentils contain more iron?
Lentil is an abundant source of iron and it has 360% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and lentil has 3.3mg of iron.

Does broccoli or lentils contain more potassium?
Both broccoli and lentils are high in potassium. Lentil has 20% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and lentil has 369mg of potassium.

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