Lentils vs. Raw Pork
Nutrition comparison of Cooked Lentils and Raw 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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and raw pork:
- Both raw pork and lentils are high in calories, potassium and protein.
- Lentil is an excellent source of dietary fiber and iron.
- Raw pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and lentils are high in calories. Raw pork has 127% more calories than lentil - raw pork has 263 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pork per calorie. Lentils has a macronutrient ratio of 30:67:3 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Raw Pork | |
|---|---|---|
| Protein | 30% | 26% |
| Carbohydrates | 67% | ~ |
| Fat | 3% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than raw pork - lentil has 7.9g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and lentils are high in protein. Raw pork has 87% more protein than lentil - raw pork has 16.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and lentil has 99% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and lentils contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Raw pork and lentils contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and raw pork contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Lentils and raw pork contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate. Both lentils and raw pork contain significant amounts of pantothenic acid.
| Lentils | Raw Pork | |
|---|---|---|
| Thiamin | 0.169 MG | 0.732 MG |
| Riboflavin | 0.073 MG | 0.235 MG |
| Niacin | 1.06 MG | 4.338 MG |
| Pantothenic acid | 0.638 MG | 0.668 MG |
| Vitamin B6 | 0.178 MG | 0.383 MG |
| Folate | 181 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Raw pork and lentils contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 278% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both raw pork and lentils are high in potassium. Lentil has 29% more potassium than raw pork - raw pork has 287mg 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 raw pork contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.07 G |
| Total | 0.037 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than lentil per 100 grams.
| Lentils | Raw Pork | |
|---|---|---|
| linoleic acid | 0.137 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.137 G | 1.75 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.
Cooked Lentils 198g
(
cup
)
|
Daily Values (%) |
Raw Pork 28g
(
oz
)
|
|||||
|---|---|---|---|---|---|---|---|
| 230KCAL 12% |
|
207% | calories | 5% |
|
75KCAL 4% | |
| 40G 16% |
|
>999% | carbohydrates | 5% |
|
||
| 16G 63% |
|
>999% | dietary fiber | 5% |
|
||
| 3.6G | >999% | sugar | 5% | ||||
| 0.75G 1% |
|
5% | total fat | 700% |
|
6G 9% | |
| 0.1G 1% |
|
5% | saturated fat | >999% |
|
2.2G 12% | |
| 0.13G | 5% | monounsaturated fat | >999% | 2.7G | |||
| 0.35G | 5% | polyunsaturated fat | 54% | 0.54G | |||
| 5% | cholesterol | >999% | 20MG | ||||
| 4MG 0.3% |
|
5% | sodium | 300% |
|
16MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
0.57UG 0.1% | ||
| 3MG 4% |
|
>999% | Vitamin C | 5% |
|
0.2MG 0.3% | |
| 38MG 4% |
|
850% | calcium | 5% |
|
4MG 0.4% | |
| 6.6MG 37% |
|
>999% | iron | 5% |
|
0.25MG 1% | |
| 71MG 23% |
|
>999% | magnesium | 5% |
|
5.4MG 2% | |
| 731MG 32% |
|
802% | potassium | 5% |
|
81MG 4% | |
| 0.33MG 30% |
|
57% | thiamin (Vit B1) | 5% |
|
0.21MG 19% | |
| 0.14MG 13% |
|
100% | riboflavin (Vit B2) | 5% |
|
0.07MG 6% | |
| 2.1MG 15% |
|
75% | niacin (Vit B3) | 5% |
|
1.2MG 9% | |
| 0.35MG 27% |
|
218% | Vitamin B6 | 5% |
|
0.11MG 8% | |
| 1.3MG 25% |
|
584% | pantothenic acid (Vit B5) | 5% |
|
0.19MG 4% | |
| 358UG 90% |
|
>999% | folate (Vit B9) | 5% |
|
1.4UG 0.4% | |
|
|
5% | Vitamin B12 | >999% |
|
0.2UG 8% | ||
| 0.22MG 2% |
|
>999% | Vitamin E | 5% |
|
||
| 3.4UG 4% |
|
>999% | Vitamin K | 5% |
|
||
| 18G 36% |
|
275% | protein | 5% |
|
4.8G 10% | |
| 65MG 15% |
|
>999% | choline | 5% |
|
||
| 0.5MG 41% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 0.98MG 54% |
|
>999% | manganese | 5% |
|
0MG 0.2% | |
| 356MG 51% |
|
612% | phosphorus | 5% |
|
50MG 7% | |
| 5.5UG 10% |
|
5% | selenium | 27% |
|
7UG 13% | |
| 2.5MG 31% |
|
303% | zinc | 5% |
|
0.62MG 8% | |
| 138G | 712% | Water | 5% | 17G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does raw pork or lentils contain more calories in 100 grams?Both raw pork and lentils are high in calories. Raw pork has 130% more calories than lentil - raw pork has 263 calories in 100g and lentil has 116 calories.
Does lentils or raw pork have more carbohydrates?
By weight, raw pork has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and raw pork has no carbs..
Does raw pork or lentils contain more iron?
Lentil is an abundant source of iron and it has 280% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and lentil has 3.3mg of iron.
Does raw pork or lentils contain more potassium?
Both raw pork and lentils are high in potassium. Lentil has 30% more potassium than raw pork - raw pork has 287mg of potassium in 100 grams and lentil has 369mg of potassium.