Egg White vs. Lentils
Nutrition comparison of Egg White 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 white
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and lentils:
- Both egg white and lentils are high in protein.
- Egg white has 26.5 times less carbohydrates than lentil.
- Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and egg white has 55% less calories than lentil - egg white has 52 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to lentils for fat. Egg white has a macronutrient ratio of 91:6:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Lentils | |
|---|---|---|
| Protein | 91% | 30% |
| Carbohydrates | 6% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 26.5 times less carbohydrates than lentil - egg white has 0.73g 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 white - lentil has 7.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and lentils contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both egg white and lentils are high in protein. Egg white has 21% more protein than lentil - egg white has 10.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both lentils and egg white are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than egg white - lentil has 1.5mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Lentils and egg white contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Lentils and egg white contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Lentils and egg white contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Lentils | |
|---|---|---|
| Thiamin | 0.004 MG | 0.169 MG |
| Riboflavin | 0.439 MG | 0.073 MG |
| Niacin | 0.105 MG | 1.06 MG |
| Pantothenic acid | 0.19 MG | 0.638 MG |
| Vitamin B6 | 0.005 MG | 0.178 MG |
| Folate | 4 UG | 181 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Lentil has 171% more calcium than egg white - egg white has 7mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 40 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 126% more potassium than egg white - egg white has 163mg of potassium per 100 grams and lentil has 369mg of potassium.
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.
Egg White g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg white or lentils contain more calories in 100 grams?Lentil is high in calories and egg white has 60% less calories than lentil - egg white has 52 calories in 100g and lentil has 116 calories.
Is egg white or lentils better for protein?
Both egg white and lentils are high in protein. Egg white has 20% more protein than lentil - egg white has 10.9g of protein per 100 grams and lentil has 9g of protein.
Does egg white or lentils have more carbohydrates?
By weight, egg white has 26.5 times fewer carbohydrates than lentil - egg white has 0.73g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does egg white or lentils contain more iron?
Lentil is an abundant source of iron and it has 40 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and lentil has 3.3mg of iron.
Does egg white or lentils contain more potassium?
Lentil is a rich source of potassium and it has 130% more potassium than egg white - egg white has 163mg of potassium in 100 grams and lentil has 369mg of potassium.