Lentils vs. Pea Shoots
Nutrition comparison of Cooked Lentils and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pea shoots:
- Both lentils and pea shoots are high in dietary fiber.
- Lentil has more pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
- Pea shoot has 65% less carbohydrates than lentil.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and pea shoot has 70% less calories than lentil - lentil has 116 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in fat and similar to pea shoots for carbs. Lentils has a macronutrient ratio of 30:67:3 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pea Shoots | |
|---|---|---|
| Protein | 30% | 23% |
| Carbohydrates | 67% | 69% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 65% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both lentils and pea shoots are high in dietary fiber. Lentil has 229% more dietary fiber than pea shoot - lentil has 7.9g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Lentils and pea shoots contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Lentil is a great source of protein and it has 284% more protein than pea shoot - lentil has 9g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both lentils and pea shoots are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 15 times more Vitamin C than lentil - lentil has 1.5mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Pea shoot has more Vitamin A than lentil - pea shoot has 12ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and pea shoots contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Lentils and pea shoots contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Lentil has more pantothenic acid and folate. Both lentils and pea shoots contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Lentils | Pea Shoots | |
|---|---|---|
| Thiamin | 0.169 MG | 0.1 MG |
| Riboflavin | 0.073 MG | 0.05 MG |
| Niacin | 1.06 MG | 1 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.1 MG |
| Folate | 181 UG | 62 UG |
Minerals
calcium
Lentils and pea shoots contain similar amounts of calcium - lentil has 19mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Lentil is an excellent source of iron and it has 162% more iron than pea shoot - lentil has 3.3mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 131% more potassium than pea shoot - lentil has 369mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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 Pea Shoots (ORGANIC PEA SHOOTS) .
Cooked Lentils g
()
|
Daily Values (%) |
Pea Shoots 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 lentils or pea shoots contain more calories in 100 grams?Lentil is high in calories and pea shoot has 70% less calories than lentil - lentil has 116 calories in 100g and pea shoot has 35 calories.
Does lentils or pea shoots have more carbohydrates?
By weight, pea shoot has 70% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does lentils or pea shoots contain more iron?
Lentil is an abundant source of iron and it has 160% more iron than pea shoot - lentil has 3.3mg of iron in 100 grams and pea shoot has 1.3mg of iron.
Does lentils or pea shoots contain more potassium?
Lentil is a rich source of potassium and it has 130% more potassium than pea shoot - lentil has 369mg of potassium in 100 grams and pea shoot has 160mg of potassium.