Milk vs. Lentils

Nutrition comparison of Milk and Cooked Lentils


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

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

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

  • Lentil has 22.7 times less saturated fat than milk.
  • Lentil has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of dietary fiber, iron and potassium.
  • Milk has 3.1 times less carbohydrates than lentil.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk and lentils 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Lentils src

Calories and Carbs

calories

Lentil is high in calories and milk has 57% less calories than lentil - milk has 50 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, milk is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Milk has a macronutrient ratio of 26:38:36 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Lentils
Protein 26% 30%
Carbohydrates 38% 67%
Fat 36% 3%
Alcohol ~ ~

carbohydrates

Milk has 3.1 times less carbohydrates than lentil - milk 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 milk - lentil has 7.9g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Milk and lentils contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and lentil has 1.8g of sugar.



Protein

protein

Lentil is a great source of protein and it has 173% more protein than milk - milk has 3.3g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has 22.7 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

trans fat

Both milk and lentils are low in trans fat - milk has 0.09g of trans fat per 100 grams and lentil does not contain significant amounts.

cholesterol

Both milk and lentils are low in cholesterol - milk has 8mg of cholesterol per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Milk and lentils contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Milk has more Vitamin A than lentil - milk has 55ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than lentil - milk has 49iu of Vitamin D per 100 grams and lentil does not contain significant amounts.

Vitamin E

Milk and lentils contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Milk and lentils contain similar amounts of Vitamin K - milk has 0.2ug 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, milk contains more riboflavin and Vitamin B12. Both milk and lentils contain significant amounts of pantothenic acid.

Milk Lentils
Thiamin 0.039 MG 0.169 MG
Riboflavin 0.185 MG 0.073 MG
Niacin 0.092 MG 1.06 MG
Pantothenic acid 0.356 MG 0.638 MG
Vitamin B6 0.038 MG 0.178 MG
Folate 5 UG 181 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 532% more calcium than lentil - milk has 120mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 165 times more iron than milk - milk has 0.02mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is an excellent source of potassium and it has 164% more potassium than milk - milk has 140mg 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, both milk and lentils contain small amounts of beta-carotene.

Milk Lentils
beta-carotene 4 UG 5 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk Lentils
alpha linoleic acid 0.008 G 0.037 G
Total 0.008 G 0.037 G

omega 6s

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

Milk Lentils
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.137 G
Total 0.066 G 0.137 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 Milk or Lentils .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Milk g

()
Daily Values (%)

Cooked Lentils g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G