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.
Detailed nutritional comparison of olive oil 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: 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.


Image of Olive Oil src
Image of Lentils src

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, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Olive Oil Lentils
Protein ~ 30%
Carbohydrates ~ 67%
Fat 100% 3%
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 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 Olive Oil or Lentils .

Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

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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.

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.