Lentils vs. Peanuts

Nutrition comparison of Cooked Lentils and Peanuts


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

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

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

  • Both lentils and peanuts are high in calories, dietary fiber, potassium and protein.
  • Lentil is an excellent source of iron.
  • Peanut has more riboflavin, niacin and Vitamin B6.
  • Peanut is a great source of calcium.
Detailed nutritional comparison of lentils and peanuts 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Peanuts src

Calories and Carbs

calories

Both lentils and peanuts are high in calories. Peanut has 406% more calories than lentil - lentil has 116 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Lentils has a macronutrient ratio of 30:67:3 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Peanuts
Protein 30% 16%
Carbohydrates 67% 14%
Fat 3% 71%
Alcohol ~ ~

carbohydrates

Lentils and peanuts contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both lentils and peanuts are high in dietary fiber. Peanut has a little more dietary fiber (6%) than lentil by weight - lentil has 7.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Lentils and peanuts contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Both lentils and peanuts are high in protein. Peanut has 170% more protein than lentil - lentil has 9g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and lentil has 99% less saturated fat than peanut - lentil has 0.05g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and lentils are low in trans fat - peanut has 0.03g of trans fat per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Lentil has more Vitamin C than peanut - lentil has 1.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin A

Lentils and peanuts contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 43 times more Vitamin E than lentil - lentil has 0.11mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Lentils and peanuts contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

Peanut has more riboflavin, niacin and Vitamin B6. Both lentils and peanuts contain significant amounts of thiamin, pantothenic acid and folate.

Lentils Peanuts
Thiamin 0.169 MG 0.152 MG
Riboflavin 0.073 MG 0.197 MG
Niacin 1.06 MG 14.355 MG
Pantothenic acid 0.638 MG 1.011 MG
Vitamin B6 0.178 MG 0.466 MG
Folate 181 UG 97 UG

Minerals

calcium

Peanut is a great source of calcium and it has 205% more calcium than lentil - lentil has 19mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Lentil is an excellent source of iron and it has 111% more iron than peanut - lentil has 3.3mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both lentils and peanuts are high in potassium. Peanut has 72% more potassium than lentil - lentil has 369mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both lentils and peanuts contain significant amounts of alpha linoleic acid (ALA).

Lentils Peanuts
alpha linoleic acid 0.037 G 0.026 G
Total 0.037 G 0.026 G

omega 6s

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

Lentils Peanuts
linoleic acid 0.137 G 9.715 G
other omega 6 ~ 0.004 G
Total 0.137 G 9.719 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.

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

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FAQ

Does lentils or peanuts contain more calories in 100 grams?
Both lentils and peanuts are high in calories. Peanut has 410% more calories than lentil - lentil has 116 calories in 100g and peanut has 587 calories.

Does lentils or peanuts have more carbohydrates?
By weight, lentils and peanuts contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does lentils or peanuts contain more iron?
Lentil is an abundant source of iron and it has 110% more iron than peanut - lentil has 3.3mg of iron in 100 grams and peanut has 1.6mg of iron.

Does lentils or peanuts contain more potassium?
Both lentils and peanuts are high in potassium. Peanut has 70% more potassium than lentil - lentil has 369mg of potassium in 100 grams and peanut has 634mg of potassium.