Kefir vs. Lentils
Nutrition comparison of Kefir and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and lentils:
- Kefir has 3.2 times less carbohydrates than lentil.
- Kefir is an excellent source of Vitamin A and calcium.
- Lentil has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) 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 kefir has 63% less calories than lentil - kefir has 43 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, kefir is heavier in protein, much lighter in carbs and heavier in fat compared to lentils per calorie. Kefir has a macronutrient ratio of 35:44:21 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Lentils | |
|---|---|---|
| Protein | 35% | 30% |
| Carbohydrates | 44% | 67% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.2 times less carbohydrates than lentil - kefir has 4.8g 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 kefir - lentil has 7.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and lentils contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 138% more protein than kefir - kefir has 3.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both kefir and lentils are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both kefir and lentils are low in trans fat - kefir has 0.04g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Both kefir and lentils are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Kefir and lentils contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than lentil - kefir has 171ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than lentil - kefir has 41iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Kefir and lentils contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Kefir and lentils contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and lentils contain significant amounts of riboflavin and pantothenic acid.
| Kefir | Lentils | |
|---|---|---|
| Thiamin | 0.03 MG | 0.169 MG |
| Riboflavin | 0.135 MG | 0.073 MG |
| Niacin | 0.15 MG | 1.06 MG |
| Pantothenic acid | 0.385 MG | 0.638 MG |
| Vitamin B6 | 0.058 MG | 0.178 MG |
| Folate | 13 UG | 181 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 584% more calcium than lentil - kefir has 130mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 82 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 125% more potassium than kefir - kefir has 164mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.037 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than kefir per 100 grams.
| Kefir | Lentils | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.137 G |
| Total | 0.044 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.
Kefir 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 kefir or lentils contain more calories in 100 grams?Lentil is high in calories and kefir has 60% less calories than lentil - kefir has 43 calories in 100g and lentil has 116 calories.
Is kefir or lentils better for protein?
Lentil is a great source of protein and it has 140% more protein than kefir - kefir has 3.8g of protein per 100 grams and lentil has 9g of protein.
Does kefir or lentils have more carbohydrates?
By weight, kefir has 3.2 times fewer carbohydrates than lentil - kefir has 4.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does kefir or lentils contain more calcium?
Kefir is a rich source of calcium and it has 580% more calcium than lentil - kefir has 130mg of calcium in 100 grams and lentil has 19mg of calcium.
Does kefir or lentils contain more iron?
Lentil is an abundant source of iron and it has 82 times more iron than kefir - kefir has 0.04mg of iron in 100 grams and lentil has 3.3mg of iron.
Does kefir or lentils contain more potassium?
Lentil is a rich source of potassium and it has 130% more potassium than kefir - kefir has 164mg of potassium in 100 grams and lentil has 369mg of potassium.