Quinoa vs. Lentils

Nutrition comparison of Cooked Quinoa and Cooked Lentils


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

We compared the nutritional contents of cooked quinoa versus cooked lentils (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Quinoa source
Image of Lentils source

Calories and Carbs

calories

Both quinoa and lentils are high in calories - quinoa has 120kcal of calories per 100 grams and lentil has 116kcal of calories.

dietary fiber

Both quinoa and lentils are high in dietary fiber - quinoa has 2.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Quinoa and lentils contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has more protein than quinoa - quinoa has 4.4g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both quinoa and lentils are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Quinoa and lentils contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

The B Vitamins

Lentil has more niacin, pantothenic acid and folate. Both quinoa and lentils contain significant amounts of thiamin, riboflavin and vitamin b6.

Quinoa Lentils
Thiamin 0.107 MG 0.169 MG
Riboflavin 0.11 MG 0.073 MG
Niacin 0.412 MG 1.06 MG
Pantothenic acid ~ 0.638 MG
Vitamin B6 0.123 MG 0.178 MG
Folate 42 UG 181 UG

Minerals

calcium

Quinoa and lentils contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is a excellent source of iron and it has more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is a excellent source of potassium and it has more potassium than quinoa - quinoa has 172mg 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, quinoa has more lutein + zeaxanthin than lentil per 100 grams. Both quinoa and lentils contain small amounts of beta-carotene.

Quinoa Lentils
beta-carotene 3 UG 5 UG
lutein + zeaxanthin 53 UG ~

Omega-3 and Omega-6

omega 3s

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

Quinoa Lentils
alpha linoleic acid 0.085 G 0.037 G
DHA 0.015 G ~
Total 0.1 G 0.037 G

omega 6s

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

Quinoa Lentils
linoleic acid 0.974 G 0.137 G
other omega 6 0.003 G ~
Total 0.977 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.

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

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