Raw Beef vs. Lentils
Nutrition comparison of Raw Beef and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and lentils:
- Both raw beef and lentils are high in calories, potassium and protein.
- Lentil has more thiamin and folate, however, raw beef contains more niacin and Vitamin B12.
- Lentil has signficantly less trans fat than raw beef.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and lentils are high in calories. Raw beef has 186% more calories than lentil - raw beef has 332 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Lentils | |
|---|---|---|
| Protein | 18% | 30% |
| Carbohydrates | ~ | 67% |
| Fat | 82% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than raw beef - lentil has 7.9g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and lentils are high in protein. Raw beef has 59% more protein than lentil - raw beef has 14.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and lentil has 100% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Lentil has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Lentil has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than raw beef - lentil has 1.5mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and lentils contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Raw beef and lentils contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Raw beef and lentils contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Raw beef and lentils contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate, however, raw beef contains more niacin and Vitamin B12. Both raw beef and lentils contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Raw Beef | Lentils | |
|---|---|---|
| Thiamin | 0.044 MG | 0.169 MG |
| Riboflavin | 0.151 MG | 0.073 MG |
| Niacin | 3.382 MG | 1.06 MG |
| Pantothenic acid | 0.395 MG | 0.638 MG |
| Vitamin B6 | 0.278 MG | 0.178 MG |
| Folate | 9 UG | 181 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef and lentils contain similar amounts of calcium - raw beef has 24mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 103% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both raw beef and lentils are high in potassium. Lentil has 69% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Raw Beef | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.037 G |
| Total | 0.084 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than lentil per 100 grams.
| Raw Beef | Lentils | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.137 G |
| Total | 0.596 G | 0.137 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.
Raw Beef g
()
|
Daily Values (%) |
Cooked Lentils 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 raw beef or lentils contain more calories in 100 grams?Both raw beef and lentils are high in calories. Raw beef has 190% more calories than lentil - raw beef has 332 calories in 100g and lentil has 116 calories.
Does lentils or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and raw beef has no carbs..
Does raw beef or lentils contain more iron?
Lentil is an abundant source of iron and it has 100% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and lentil has 3.3mg of iron.
Does raw beef or lentils contain more potassium?
Both raw beef and lentils are high in potassium. Lentil has 70% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and lentil has 369mg of potassium.