Lentils vs. Walnut
Nutrition comparison of Cooked Lentils and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and walnut:
- Both walnut and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Walnut has more thiamin and Vitamin B6.
- Walnut is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and lentils are high in calories. Walnut has 464% more calories than lentil - walnut has 654 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Walnut | |
|---|---|---|
| Protein | 30% | 9% |
| Carbohydrates | 67% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 32% less carbohydrates than lentil - walnut has 13.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both walnut and lentils are high in dietary fiber. Lentil has 18% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Walnut and lentils contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both walnut and lentils are high in protein. Walnut has 69% more protein than lentil - walnut has 15.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and lentil has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Walnut and lentils contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Walnut and lentils contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Walnut and lentils contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Walnut and lentils contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin and Vitamin B6. Both lentils and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Lentils | Walnut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.341 MG |
| Riboflavin | 0.073 MG | 0.15 MG |
| Niacin | 1.06 MG | 1.125 MG |
| Pantothenic acid | 0.638 MG | 0.57 MG |
| Vitamin B6 | 0.178 MG | 0.537 MG |
| Folate | 181 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 416% more calcium than lentil - walnut has 98mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both walnut and lentils are high in iron. Lentil has 14% more iron than walnut - walnut has 2.9mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both walnut and lentils are high in potassium. Walnut has 20% more potassium than lentil - walnut has 441mg 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, both lentils and walnut contain small amounts of beta-carotene.
| Lentils | Walnut | |
|---|---|---|
| beta-carotene | 5 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 9.08 G |
| Total | 0.037 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than lentil per 100 grams.
| Lentils | Walnut | |
|---|---|---|
| linoleic acid | 0.137 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.137 G | 38.156 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 (%) |
Walnut 117g
(
cup, chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 230KCAL 12% |
|
5% | calories | 233% |
|
765KCAL 38% | |
| 40G 16% |
|
150% | carbohydrates | 5% |
|
16G 6% | |
| 16G 63% |
|
105% | dietary fiber | 5% |
|
7.8G 31% | |
| 3.6G | 16% | sugar | 5% | 3.1G | |||
| 0.75G 1% |
|
5% | total fat | >999% |
|
76G 119% | |
| 0.1G 1% |
|
5% | saturated fat | >999% |
|
7.2G 40% | |
| 0.13G | 5% | monounsaturated fat | >999% | 10G | |||
| 0.35G | 5% | polyunsaturated fat | >999% | 55G | |||
| 4MG 0.3% |
|
74% | sodium | 5% |
|
2.3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.2UG 0.2% | ||
| 3MG 4% |
|
100% | Vitamin C | 5% |
|
1.5MG 2% | |
| 38MG 4% |
|
5% | calcium | 203% |
|
115MG 12% | |
| 6.6MG 37% |
|
94% | iron | 5% |
|
3.4MG 19% | |
| 71MG 23% |
|
5% | magnesium | 161% |
|
185MG 60% | |
| 731MG 32% |
|
42% | potassium | 5% |
|
516MG 22% | |
| 0.33MG 30% |
|
5% | thiamin (Vit B1) | 21% |
|
0.4MG 36% | |
| 0.14MG 13% |
|
5% | riboflavin (Vit B2) | 29% |
|
0.18MG 16% | |
| 2.1MG 15% |
|
62% | niacin (Vit B3) | 5% |
|
1.3MG 9% | |
| 0.35MG 27% |
|
5% | Vitamin B6 | 80% |
|
0.63MG 48% | |
| 1.3MG 25% |
|
94% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 358UG 90% |
|
211% | folate (Vit B9) | 5% |
|
115UG 29% | |
| 0.22MG 2% |
|
5% | Vitamin E | 273% |
|
0.82MG 6% | |
| 3.4UG 4% |
|
6% | Vitamin K | 5% |
|
3.2UG 4% | |
| 18G 36% |
|
5% | protein | 5% |
|
18G 36% | |
| 65MG 15% |
|
41% | choline | 5% |
|
46MG 11% | |
| 0.5MG 41% |
|
5% | copper | 280% |
|
1.9MG 155% | |
| 0.98MG 54% |
|
5% | manganese | 308% |
|
4MG 222% | |
| 356MG 51% |
|
5% | phosphorus | 14% |
|
405MG 58% | |
| 5.5UG 10% |
|
5% | selenium | 4% |
|
5.7UG 10% | |
| 2.5MG 31% |
|
5% | zinc | 44% |
|
3.6MG 45% | |
| 138G | >999% | Water | 5% | 4.8G | |||
| 5% | Starch | >999% | 0.07G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does walnut or lentils contain more calories in 100 grams?Both walnut and lentils are high in calories. Walnut has 460% more calories than lentil - walnut has 654 calories in 100g and lentil has 116 calories.
Does walnut or lentils have more carbohydrates?
By weight, walnut has 30% fewer carbohydrates than lentil - walnut has 13.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does walnut or lentils contain more calcium?
Walnut is a rich source of calcium and it has 420% more calcium than lentil - walnut has 98mg of calcium in 100 grams and lentil has 19mg of calcium.
Does walnut or lentils contain more iron?
Both walnut and lentils are high in iron. Lentil has 10% more iron than walnut - walnut has 2.9mg of iron in 100 grams and lentil has 3.3mg of iron.
Does walnut or lentils contain more potassium?
Both walnut and lentils are high in potassium. Walnut has 20% more potassium than lentil - walnut has 441mg of potassium in 100 grams and lentil has 369mg of potassium.