Lentils vs. Red Bell Pepper
Nutrition comparison of Cooked Lentils and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and red bell pepper:
- Both red bell pepper and lentils are high in dietary fiber and potassium.
- Lentil has more thiamin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Red bell pepper has 70% less carbohydrates than lentil.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and red bell pepper has 78% less calories than lentil - red bell pepper has 26 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to red bell pepper per calorie. Lentils has a macronutrient ratio of 30:67:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Red Bell Pepper | |
|---|---|---|
| Protein | 30% | 13% |
| Carbohydrates | 67% | 79% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 70% less carbohydrates than lentil - red bell pepper has 6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both red bell pepper and lentils are high in dietary fiber. Lentil has 276% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Red bell pepper and lentils contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 811% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both red bell pepper and lentils are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 84 times more Vitamin C than lentil - red bell pepper has 127.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than lentil - red bell pepper has 157ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Red bell pepper has 13 times more Vitamin E than lentil - red bell pepper has 1.6mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Red bell pepper and lentils contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate. Both lentils and red bell pepper contain significant amounts of riboflavin, niacin and Vitamin B6.
| Lentils | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.169 MG | 0.054 MG |
| Riboflavin | 0.073 MG | 0.085 MG |
| Niacin | 1.06 MG | 0.979 MG |
| Pantothenic acid | 0.638 MG | 0.317 MG |
| Vitamin B6 | 0.178 MG | 0.291 MG |
| Folate | 181 UG | 46 UG |
Minerals
calcium
Lentil has 171% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 674% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both red bell pepper and lentils are high in potassium. Lentil has 75% more potassium than red bell pepper - red bell pepper has 211mg 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 | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 5 UG | 1624 UG |
| alpha-carotene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.056 G |
| Total | 0.037 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and red bell pepper contain significant amounts of linoleic acid.
| Lentils | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.137 G | 0.1 G |
| Total | 0.137 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Cooked Lentils g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 red bell pepper or lentils contain more calories in 100 grams?Lentil is high in calories and red bell pepper has 80% less calories than lentil - red bell pepper has 26 calories in 100g and lentil has 116 calories.
Does red bell pepper or lentils have more carbohydrates?
By weight, red bell pepper has 70% fewer carbohydrates than lentil - red bell pepper has 6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does red bell pepper or lentils contain more iron?
Lentil is an abundant source of iron and it has 670% more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and lentil has 3.3mg of iron.
Does red bell pepper or lentils contain more potassium?
Both red bell pepper and lentils are high in potassium. Lentil has 80% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and lentil has 369mg of potassium.