Lentils vs. Pork

Nutrition comparison of Cooked Lentils and Cooked Pork


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

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

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

  • Both pork and lentils are high in calories, potassium and protein.
  • Lentil is an excellent source of dietary fiber and iron.
  • Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate.
Detailed nutritional comparison of lentils and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Pork src

Calories and Carbs

calories

Both pork and lentils are high in calories. Pork has 156% more calories than lentil - pork has 297 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Pork
Protein 30% 36%
Carbohydrates 67% ~
Fat 3% 65%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Lentil is an excellent source of dietary fiber and it has more dietary fiber than pork - lentil has 7.9g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and lentils are high in protein. Pork has 185% more protein than lentil - pork has 25.7g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

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

cholesterol

Lentil has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Pork and lentils contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Pork and lentils contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin D

Pork has more Vitamin D than lentil - pork has 21iu of Vitamin D per 100 grams and lentil does not contain significant amounts.

Vitamin E

Pork and lentils contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

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

The B Vitamins

Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate. Both lentils and pork contain significant amounts of pantothenic acid.

Lentils Pork
Thiamin 0.169 MG 0.706 MG
Riboflavin 0.073 MG 0.22 MG
Niacin 1.06 MG 4.206 MG
Pantothenic acid 0.638 MG 0.52 MG
Vitamin B6 0.178 MG 0.391 MG
Folate 181 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Pork and lentils contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 158% more iron than pork - pork has 1.3mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both pork and lentils are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and lentil has 369mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Lentils Pork
alpha linoleic acid 0.037 G 0.07 G
Total 0.037 G 0.07 G

omega 6s

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

Lentils Pork
linoleic acid 0.137 G 1.64 G
other omega 6 ~ 0.08 G
Total 0.137 G 1.72 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 Pork (Pork, fresh, ground, cooked) .

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