Lentils vs. Tumeric
Nutrition comparison of Cooked Lentils and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and tumeric:
- Both tumeric and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 33.6 times less saturated fat than tumeric.
- Lentil has more thiamin and folate.
- Tumeric is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both tumeric and lentils are high in calories. Tumeric has 169% more calories than lentil - tumeric has 312 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to tumeric per calorie. Lentils has a macronutrient ratio of 31:69:0 and for tumeric, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Tumeric | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 69% | 80% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and lentil has 70% less carbohydrates than tumeric - tumeric has 67.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both tumeric and lentils are high in dietary fiber. Tumeric has 187% more dietary fiber than lentil - tumeric has 22.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Tumeric and lentils contain similar amounts of sugar - tumeric has 3.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both tumeric and lentils are high in protein. Tumeric has a little more protein (7%) than lentil by weight - tumeric has 9.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 33.6 times less saturated fat than tumeric - tumeric has 1.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both tumeric and lentils are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Tumeric and lentils contain similar amounts of Vitamin C - tumeric has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and tumeric contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 39 times more Vitamin E than lentil - tumeric has 4.4mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Tumeric and lentils contain similar amounts of Vitamin K - tumeric has 13.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate. Both lentils and tumeric contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lentils | Tumeric | |
|---|---|---|
| Thiamin | 0.169 MG | 0.058 MG |
| Riboflavin | 0.073 MG | 0.15 MG |
| Niacin | 1.06 MG | 1.35 MG |
| Pantothenic acid | 0.638 MG | 0.542 MG |
| Vitamin B6 | 0.178 MG | 0.107 MG |
| Folate | 181 UG | 20 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 784% more calcium than lentil - tumeric has 168mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both tumeric and lentils are high in iron. Tumeric has 15 times more iron than lentil - tumeric has 55mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both tumeric and lentils are high in potassium. Tumeric has 464% more potassium than lentil - tumeric has 2080mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Tumeric | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.084 G |
| Total | 0.037 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than lentil per 100 grams.
| Lentils | Tumeric | |
|---|---|---|
| linoleic acid | 0.137 G | 0.672 G |
| other omega 6 | ~ | 0.081 G |
| Total | 0.137 G | 0.753 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 g
()
|
Daily Values (%) |
Tumeric 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 tumeric or lentils contain more calories in 100 grams?Both tumeric and lentils are high in calories. Tumeric has 170% more calories than lentil - tumeric has 312 calories in 100g and lentil has 116 calories.
Is tumeric or lentils better for protein?
Both tumeric and lentils are high in protein. Tumeric has a little more protein ( 10%) than lentil by weight - tumeric has 9.7g of protein per 100 grams and lentil has 9g of protein.
Does tumeric or lentils have more carbohydrates?
By weight, tumeric is high in carbohydrates and lentil has 70% fewer carbohydrates than tumeric - tumeric has 67.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does tumeric or lentils contain more calcium?
Tumeric is a rich source of calcium and it has 780% more calcium than lentil - tumeric has 168mg of calcium in 100 grams and lentil has 19mg of calcium.
Does tumeric or lentils contain more iron?
Both tumeric and lentils are high in iron. Tumeric has 15 times more iron than lentil - tumeric has 55mg of iron in 100 grams and lentil has 3.3mg of iron.
Does tumeric or lentils contain more potassium?
Both tumeric and lentils are high in potassium. Tumeric has 460% more potassium than lentil - tumeric has 2080mg of potassium in 100 grams and lentil has 369mg of potassium.