Raisins vs. Lentils
Nutrition comparison of Raisins and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and lentils:
- Both raisins and lentils are high in calories, dietary fiber, iron and potassium.
- Lentil is a great source of protein.
- Raisin has more riboflavin, however, lentil contains more pantothenic acid and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and lentils are high in calories. Raisin has 155% more calories than lentil - raisin has 296 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and similar to lentils for fat. Raisins has a macronutrient ratio of 3:95:2 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Lentils | |
|---|---|---|
| Protein | 3% | 30% |
| Carbohydrates | 95% | 67% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and lentil has 74% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both raisins and lentils are high in dietary fiber. Lentil has 16% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Raisin has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Lentil is a great source of protein and it has 258% more protein than raisin - raisin has 2.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both raisins and lentils are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Raisin has 260% more Vitamin C than lentil - raisin has 5.4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and raisins contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Lentils and raisins contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Lentils and raisins contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, lentil contains more pantothenic acid and folate. Both raisins and lentils contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Lentils | |
|---|---|---|
| Thiamin | 0.112 MG | 0.169 MG |
| Riboflavin | 0.182 MG | 0.073 MG |
| Niacin | 1.114 MG | 1.06 MG |
| Pantothenic acid | 0.045 MG | 0.638 MG |
| Vitamin B6 | 0.188 MG | 0.178 MG |
| Folate | 3 UG | 181 UG |
Minerals
calcium
Raisin has 47% more calcium than lentil - raisin has 28mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both raisins and lentils are high in iron. Lentil has 29% more iron than raisin - raisin has 2.6mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both raisins and lentils are high in potassium. Raisin has 124% more potassium than lentil - raisin has 825mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and lentils contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.037 G |
| Total | 0.037 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and lentils contain significant amounts of linoleic acid.
| Raisins | Lentils | |
|---|---|---|
| linoleic acid | 0.122 G | 0.137 G |
| Total | 0.122 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.
Raisins 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 raisins or lentils contain more calories in 100 grams?Both raisins and lentils are high in calories. Raisin has 160% more calories than lentil - raisin has 296 calories in 100g and lentil has 116 calories.
Does raisins or lentils have more carbohydrates?
By weight, raisin is high in carbohydrates and lentil has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does raisins or lentils contain more iron?
Both raisins and lentils are high in iron. Lentil has 30% more iron than raisin - raisin has 2.6mg of iron in 100 grams and lentil has 3.3mg of iron.
Does raisins or lentils contain more potassium?
Both raisins and lentils are high in potassium. Raisin has 120% more potassium than lentil - raisin has 825mg of potassium in 100 grams and lentil has 369mg of potassium.