Lentils vs. Pine Nut
Nutrition comparison of Cooked Lentils and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pine nut:
- Both pine nut and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has signficantly less saturated fat than pine nut.
- Pine nut has more thiamin, riboflavin and niacin, however, lentil contains more pantothenic acid and folate.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and lentils are high in calories. Pine nut has 480% more calories than lentil - pine nut has 673 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 pine nut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pine Nut | |
|---|---|---|
| Protein | 30% | 8% |
| Carbohydrates | 67% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 35% less carbohydrates than lentil - pine nut has 13.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both pine nut and lentils are high in dietary fiber. Lentil has 114% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Pine nut and lentils contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both pine nut and lentils are high in protein. Pine nut has 52% more protein than lentil - pine nut has 13.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Pine nut and lentils contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Pine nut and lentils contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 83 times more Vitamin E than lentil - pine nut has 9.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Pine nut has 30 times more Vitamin K than lentil - pine nut has 53.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin, however, lentil contains more pantothenic acid and folate. Both lentils and pine nut contain significant amounts of Vitamin B6.
| Lentils | Pine Nut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.364 MG |
| Riboflavin | 0.073 MG | 0.227 MG |
| Niacin | 1.06 MG | 4.387 MG |
| Pantothenic acid | 0.638 MG | 0.313 MG |
| Vitamin B6 | 0.178 MG | 0.094 MG |
| Folate | 181 UG | 34 UG |
Minerals
calcium
Pine nut and lentils contain similar amounts of calcium - pine nut has 16mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both pine nut and lentils are high in iron. Pine nut has 66% more iron than lentil - pine nut has 5.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pine nut and lentils are high in potassium. Pine nut has 62% more potassium than lentil - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.
| Lentils | Pine Nut | |
|---|---|---|
| beta-carotene | 5 UG | 17 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.164 G |
| Total | 0.037 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than lentil per 100 grams.
| Lentils | Pine Nut | |
|---|---|---|
| linoleic acid | 0.137 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.137 G | 33.202 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 g
()
|
Daily Values (%) |
Pine Nut 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 pine nut or lentils contain more calories in 100 grams?Both pine nut and lentils are high in calories. Pine nut has 480% more calories than lentil - pine nut has 673 calories in 100g and lentil has 116 calories.
Does pine nut or lentils have more carbohydrates?
By weight, pine nut has 40% fewer carbohydrates than lentil - pine nut has 13.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does pine nut or lentils contain more iron?
Both pine nut and lentils are high in iron. Pine nut has 70% more iron than lentil - pine nut has 5.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pine nut or lentils contain more potassium?
Both pine nut and lentils are high in potassium. Pine nut has 60% more potassium than lentil - pine nut has 597mg of potassium in 100 grams and lentil has 369mg of potassium.