Olive Oil vs. Lentils
Nutrition comparison of Olive Oil and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and lentils:
- Both olive oil and lentils are high in calories.
- 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 dietary fiber, iron and potassium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and lentils are high in calories. Olive oil has 662% more calories than lentil - olive oil has 884 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for lentils, 31:69:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Lentils | |
|---|---|---|
| Protein | ~ | 31% |
| Carbohydrates | ~ | 69% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than olive oil - lentil has 7.9g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has more protein than olive oil - lentil has 9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and lentil has 100% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than olive oil - lentil has 1.5mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Lentils and olive oil contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 129 times more Vitamin E than lentil - olive oil has 14.4mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Olive oil has 34 times more Vitamin K than lentil - olive oil has 60.2ug 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.
| Olive Oil | Lentils | |
|---|---|---|
| Thiamin | ~ | 0.169 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | ~ | 0.178 MG |
| Folate | ~ | 181 UG |
Minerals
calcium
Lentil has 18 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 495% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 368 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Olive Oil | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.037 G |
| Total | 0.761 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than lentil per 100 grams.
| Olive Oil | Lentils | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.137 G |
| Total | 10.176 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.
Olive Oil 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 olive oil or lentils contain more calories in 100 grams?Both olive oil and lentils are high in calories. Olive oil has 660% more calories than lentil - olive oil has 884 calories in 100g and lentil has 116 calories.
Is lentils or olive oil better for protein?
Lentil is a great source of protein and it has more protein than olive oil - lentil has 9g of protein per 100 grams and olive oil does not contain significant amounts.
Does lentils or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and olive oil has no carbs..
Does olive oil or lentils contain more iron?
Lentil is an abundant source of iron and it has 500% more iron than olive oil - olive oil has 0.56mg of iron in 100 grams and lentil has 3.3mg of iron.
Does olive oil or lentils contain more potassium?
Lentil is a rich source of potassium and it has 368 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and lentil has 369mg of potassium.