Kiwi vs. Lentils
Nutrition comparison of Kiwi and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and lentils:
- Both kiwi and lentils are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Lentil has 3.9 times less sugar than kiwi.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) 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 kiwi has 47% less calories than lentil - kiwi has 61 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, kiwi is much lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Lentils | |
|---|---|---|
| Protein | 7% | 30% |
| Carbohydrates | 87% | 67% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and lentils contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both kiwi and lentils are high in dietary fiber. Lentil has 163% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 3.9 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 691% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both kiwi and lentils are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 60 times more Vitamin C than lentil - kiwi has 92.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Kiwi and lentils contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Kiwi and lentils contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Kiwi has 22 times more Vitamin K than lentil - kiwi has 40.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Lentils | |
|---|---|---|
| Thiamin | 0.027 MG | 0.169 MG |
| Riboflavin | 0.025 MG | 0.073 MG |
| Niacin | 0.341 MG | 1.06 MG |
| Pantothenic acid | 0.183 MG | 0.638 MG |
| Vitamin B6 | 0.063 MG | 0.178 MG |
| Folate | 25 UG | 181 UG |
Minerals
calcium
Kiwi has 79% more calcium than lentil - kiwi has 34mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 974% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both kiwi and lentils are high in potassium. Lentil has 18% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kiwi and lentils contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.037 G |
| Total | 0.042 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and lentils contain significant amounts of linoleic acid.
| Kiwi | Lentils | |
|---|---|---|
| linoleic acid | 0.246 G | 0.137 G |
| Total | 0.246 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.
Kiwi 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 kiwi or lentils contain more calories in 100 grams?Lentil is high in calories and kiwi has 50% less calories than lentil - kiwi has 61 calories in 100g and lentil has 116 calories.
Does kiwi or lentils have more carbohydrates?
By weight, kiwi and lentils contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does kiwi or lentils contain more iron?
Lentil is an abundant source of iron and it has 970% more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and lentil has 3.3mg of iron.
Does kiwi or lentils contain more potassium?
Both kiwi and lentils are high in potassium. Lentil has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and lentil has 369mg of potassium.