Lentils vs. Chicken Breast

Nutrition comparison of Cooked Lentils and Cooked Chicken Breast


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

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

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

  • Both chicken breast and lentils are high in calories, potassium and protein.
  • For omega-3 fatty acids, chicken breast has more dha than lentil.
  • Lentil has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12.
  • Lentil is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of lentils and chicken breast 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Chicken Breast src

Calories and Carbs

calories

Both chicken breast and lentils are high in calories. Chicken breast has 42% more calories than lentil - chicken breast has 165 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Lentils has a macronutrient ratio of 30:67:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Chicken Breast
Protein 30% 79%
Carbohydrates 67% ~
Fat 3% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Lentil is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - lentil has 7.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and chicken breast does not contain significant amounts.



Protein

protein

Both chicken breast and lentils are high in protein. Chicken breast has 244% more protein than lentil - chicken breast has 31g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Chicken breast and lentils contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

cholesterol

Lentil has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Lentil has more Vitamin C than chicken breast - lentil has 1.5mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Chicken breast has more Vitamin A than lentil - chicken breast has 6ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than lentil - chicken breast has 5iu of Vitamin D per 100 grams and lentil does not contain significant amounts.

Vitamin E

Chicken breast and lentils contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Chicken breast and lentils contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin and folate, however, chicken breast contains more niacin, Vitamin B6 and Vitamin B12. Both lentils and chicken breast contain significant amounts of riboflavin and pantothenic acid.

Lentils Chicken Breast
Thiamin 0.169 MG 0.07 MG
Riboflavin 0.073 MG 0.114 MG
Niacin 1.06 MG 13.712 MG
Pantothenic acid 0.638 MG 0.965 MG
Vitamin B6 0.178 MG 0.6 MG
Folate 181 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Chicken breast and lentils contain similar amounts of calcium - chicken breast has 15mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 220% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both chicken breast and lentils are high in potassium. Lentil has 44% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and lentil has 369mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken breast has more DHA than lentil per 100 grams. Both lentils and chicken breast contain significant amounts of alpha linoleic acid (ALA).

Lentils Chicken Breast
alpha linoleic acid 0.037 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.037 G 0.07 G

omega 6s

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

Lentils Chicken Breast
linoleic acid 0.137 G 0.59 G
other omega 6 ~ 0.06 G
Total 0.137 G 0.65 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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