Lentils vs. Whey Protein Powder

Nutrition comparison of Cooked Lentils and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in lentils and whey protein powder:

  • Both lentils and whey protein powder are high in calories, dietary fiber, potassium and protein.
  • Lentil is an excellent source of iron.
  • Whey protein powder has 69% less carbohydrates than lentil.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, lentil contains more pantothenic acid and folate.
  • Whey protein powder is an excellent source of calcium.
Detailed nutritional comparison of lentils and whey protein powder 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 Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both lentils and whey protein powder are high in calories. Whey protein powder has 203% more calories than lentil - lentil has 116 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Lentils has a macronutrient ratio of 30:67:3 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Whey Protein Powder
Protein 30% 89%
Carbohydrates 67% 7%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has 69% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both lentils and whey protein powder are high in dietary fiber. Lentil has 155% more dietary fiber than whey protein powder - lentil has 7.9g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both lentils and whey protein powder are high in protein. Whey protein powder has 766% more protein than lentil - lentil has 9g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both lentils and whey protein powder are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Lentil has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Lentil has more Vitamin C than whey protein powder - lentil has 1.5mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

Vitamin A

Lentils and whey protein powder contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Lentils and whey protein powder contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Lentils and whey protein powder contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, lentil contains more pantothenic acid and folate. Both lentils and whey protein powder contain significant amounts of niacin.

Lentils Whey Protein Powder
Thiamin 0.169 MG 0.609 MG
Riboflavin 0.073 MG 2.017 MG
Niacin 1.06 MG 1.136 MG
Pantothenic acid 0.638 MG ~
Vitamin B6 0.178 MG 0.607 MG
Folate 181 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Whey protein powder is an excellent source of calcium and it has 23 times more calcium than lentil - lentil has 19mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Lentil is an excellent source of iron and it has 195% more iron than whey protein powder - lentil has 3.3mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both lentils and whey protein powder are high in potassium. Whey protein powder has 36% more potassium than lentil - lentil has 369mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both lentils and whey protein powder contain significant amounts of alpha linoleic acid (ALA).

Lentils Whey Protein Powder
alpha linoleic acid 0.037 G 0.034 G
Total 0.037 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, both lentils and whey protein powder contain significant amounts of linoleic acid.

Lentils Whey Protein Powder
linoleic acid 0.137 G 0.264 G
Total 0.137 G 0.264 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.

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Whey Protein Powder (Protein powder, whey based, NFS) .

Cooked Lentils g

()
Daily Values (%)

Whey Protein Powder g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does lentils or whey protein powder contain more calories in 100 grams?
Both lentils and whey protein powder are high in calories. Whey protein powder has 200% more calories than lentil - lentil has 116 calories in 100g and whey protein powder has 352 calories.

Is lentils or whey protein powder better for protein?
Both lentils and whey protein powder are high in protein. Whey protein powder has 770% more protein than lentil - lentil has 9g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does lentils or whey protein powder have more carbohydrates?
By weight, whey protein powder has 70% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does lentils or whey protein powder contain more calcium?
Whey protein powder is a rich source of calcium and it has 23 times more calcium than lentil - lentil has 19mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does lentils or whey protein powder contain more iron?
Lentil is an abundant source of iron and it has 200% more iron than whey protein powder - lentil has 3.3mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does lentils or whey protein powder contain more potassium?
Both lentils and whey protein powder are high in potassium. Whey protein powder has 40% more potassium than lentil - lentil has 369mg of potassium in 100 grams and whey protein powder has 500mg of potassium.