Lentils vs. Peas

Nutrition comparison of Cooked Lentils and Peas


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

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

For a quick recap of significant nutrients and differences in lentils and peas:

  • Both peas and lentils are high in dietary fiber and potassium.
  • Lentil has more pantothenic acid and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron.
  • Pea is an excellent source of Vitamin C.
Detailed nutritional comparison of lentils and peas 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Peas src

Calories and Carbs

calories

Lentil is high in calories and pea has 30% less calories than lentil - pea has 81 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is heavier in protein and similar to peas for carbs and fat. Lentils has a macronutrient ratio of 30:67:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Peas
Protein 30% 26%
Carbohydrates 67% 69%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Peas and lentils contain similar amounts carbs - pea has 14.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both peas and lentils are high in dietary fiber. Lentil has 39% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Peas and lentils contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and lentil has 1.8g of sugar.



Protein

protein

Lentil is a great source of protein and it has 66% more protein than pea - pea has 5.4g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both peas and lentils are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has 25 times more Vitamin C than lentil - pea has 40mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Pea has more Vitamin A than lentil - pea has 38ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Peas and lentils contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Pea has 13 times more Vitamin K than lentil - pea has 24.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more pantothenic acid and folate. Both lentils and peas contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Lentils Peas
Thiamin 0.169 MG 0.266 MG
Riboflavin 0.073 MG 0.132 MG
Niacin 1.06 MG 2.09 MG
Pantothenic acid 0.638 MG 0.104 MG
Vitamin B6 0.178 MG 0.169 MG
Folate 181 UG 65 UG

Minerals

calcium

Peas and lentils contain similar amounts of calcium - pea has 25mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 127% more iron than pea - pea has 1.5mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both peas and lentils are high in potassium. Lentil has 51% more potassium than pea - pea has 244mg 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,

Lentils Peas
beta-carotene 5 UG 449 UG
alpha-carotene ~ 21 UG
lutein + zeaxanthin ~ 2477 UG

Omega-3 and Omega-6

omega 3s

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

Lentils Peas
alpha linoleic acid 0.037 G 0.035 G
Total 0.037 G 0.035 G

omega 6s

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

Lentils Peas
linoleic acid 0.137 G 0.152 G
Total 0.137 G 0.152 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 Peas (Peas, green, raw) .

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