Raspberries vs. Lentils

Nutrition comparison of Raspberries and Cooked Lentils


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

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

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

  • Both raspberries and lentils are high in dietary fiber.
  • Lentil has more thiamin, riboflavin, Vitamin B6 and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron and potassium.
  • Raspberry is an excellent source of Vitamin C.
Detailed nutritional comparison of raspberries and lentils 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: Raspberries (Raspberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Lentils src

Calories and Carbs

calories

Lentil is high in calories and raspberry has 55% less calories than lentil - raspberry has 52 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, raspberries is much lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Raspberries has a macronutrient ratio of 8:81:11 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Lentils
Protein 8% 30%
Carbohydrates 81% 67%
Fat 11% 3%
Alcohol ~ ~

carbohydrates

Raspberry has 41% less carbohydrates than lentil - raspberry has 11.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both raspberries and lentils are high in dietary fiber. Lentil has 22% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Raspberries and lentils contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has 652% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both raspberries and lentils are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has 16 times more Vitamin C than lentil - raspberry has 26.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Raspberries and lentils contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Raspberries and lentils contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Raspberries and lentils contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Raspberries Lentils
Thiamin 0.032 MG 0.169 MG
Riboflavin 0.038 MG 0.073 MG
Niacin 0.598 MG 1.06 MG
Pantothenic acid 0.329 MG 0.638 MG
Vitamin B6 0.055 MG 0.178 MG
Folate 21 UG 181 UG

Minerals

calcium

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

iron

Lentil is an excellent source of iron and it has 383% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is an excellent source of potassium and it has 144% more potassium than raspberry - raspberry has 151mg 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 raspberries and lentils contain small amounts of beta-carotene.

Raspberries Lentils
beta-carotene 12 UG 5 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 136 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than lentil per 100 grams.

Raspberries Lentils
alpha linoleic acid 0.126 G 0.037 G
Total 0.126 G 0.037 G

omega 6s

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

Raspberries Lentils
linoleic acid 0.249 G 0.137 G
Total 0.249 G 0.137 G



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 Raspberries or Lentils .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

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FAQ

Does raspberries or lentils contain more calories in 100 grams?
Lentil is high in calories and raspberry has 60% less calories than lentil - raspberry has 52 calories in 100g and lentil has 116 calories.

Does raspberries or lentils have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than lentil - raspberry has 11.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does raspberries or lentils contain more iron?
Lentil is an abundant source of iron and it has 380% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and lentil has 3.3mg of iron.

Does raspberries or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and lentil has 369mg of potassium.

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