Lentils vs. Spirulina

Nutrition comparison of Cooked Lentils and Spirulina


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

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

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

  • Both spirulina and lentils are high in calories, dietary fiber, iron, potassium and protein.
  • Lentil has 49 times less saturated fat than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
  • Spirulina has signficantly more Vitamin C than lentil.
  • Spirulina is an excellent source of calcium.
Detailed nutritional comparison of lentils and spirulina 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 Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and lentils are high in calories. Spirulina has 150% more calories than lentil - spirulina has 290 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Lentils has a macronutrient ratio of 30:67:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Spirulina
Protein 30% 58%
Carbohydrates 67% 24%
Fat 3% 18%
Alcohol ~ ~

carbohydrates

Spirulina and lentils contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both spirulina and lentils are high in dietary fiber. Lentil has 119% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Spirulina and lentils contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both spirulina and lentils are high in protein. Spirulina has 537% more protein than lentil - spirulina has 57.5g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has 49 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than lentil - spirulina has 10.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Spirulina has more Vitamin A than lentil - spirulina has 29ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Spirulina has 44 times more Vitamin E than lentil - spirulina has 5mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Spirulina has 14 times more Vitamin K than lentil - spirulina has 25.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Lentils Spirulina
Thiamin 0.169 MG 2.38 MG
Riboflavin 0.073 MG 3.67 MG
Niacin 1.06 MG 12.82 MG
Pantothenic acid 0.638 MG 3.48 MG
Vitamin B6 0.178 MG 0.364 MG
Folate 181 UG 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 532% more calcium than lentil - spirulina has 120mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both spirulina and lentils are high in iron. Spirulina has 756% more iron than lentil - spirulina has 28.5mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both spirulina and lentils are high in potassium. Spirulina has 269% more potassium than lentil - spirulina has 1363mg 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,

Lentils Spirulina
beta-carotene 5 UG 342 UG

Omega-3 and Omega-6

omega 3s

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

Lentils Spirulina
alpha linoleic acid 0.037 G 0.823 G
Total 0.037 G 0.823 G

omega 6s

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

Lentils Spirulina
linoleic acid 0.137 G 1.254 G
Total 0.137 G 1.254 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lentils or Spirulina .

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

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FAQ

Does spirulina or lentils contain more calories in 100 grams?
Both spirulina and lentils are high in calories. Spirulina has 150% more calories than lentil - spirulina has 290 calories in 100g and lentil has 116 calories.

Is spirulina or lentils better for protein?
Both spirulina and lentils are high in protein. Spirulina has 540% more protein than lentil - spirulina has 57.5g of protein per 100 grams and lentil has 9g of protein.

Does spirulina or lentils have more carbohydrates?
By weight, spirulina and lentils contain similar amounts of carbs - spirulina has 23.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does spirulina or lentils contain more calcium?
Spirulina is a rich source of calcium and it has 530% more calcium than lentil - spirulina has 120mg of calcium in 100 grams and lentil has 19mg of calcium.

Does spirulina or lentils contain more iron?
Both spirulina and lentils are high in iron. Spirulina has 760% more iron than lentil - spirulina has 28.5mg of iron in 100 grams and lentil has 3.3mg of iron.

Does spirulina or lentils contain more potassium?
Both spirulina and lentils are high in potassium. Spirulina has 270% more potassium than lentil - spirulina has 1363mg of potassium in 100 grams and lentil has 369mg of potassium.

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