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.
Detailed nutritional comparison of lentils and pea shoots 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 Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Pea Shoots src

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, 24:70:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Pea Shoots
Protein 30% 24%
Carbohydrates 67% 70%
Fat 3% 7%
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 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 Pea Shoots .

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 %
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 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.

Compare Food