Lentils vs. Sprouted Peas
Nutrition comparison of Cooked Lentils and Sprouted 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
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and sprouted peas:
- Both sprouted peas and lentils are high in calories, iron, potassium and protein.
- Lentil is an excellent source of dietary fiber.
- Sprouted pea has more niacin.
- Sprouted pea has signficantly more Vitamin C than lentil.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sprouted peas and lentils are high in calories. Sprouted pea has a little more calories (7%) than lentil by weight - sprouted pea has 124 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to sprouted peas for fat. Lentils has a macronutrient ratio of 30:67:3 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Sprouted Peas | |
|---|---|---|
| Protein | 30% | 24% |
| Carbohydrates | 67% | 72% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Lentil has 26% less carbohydrates than sprouted pea - sprouted pea has 27.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - lentil has 7.9g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both sprouted peas and lentils are high in protein. Sprouted pea is very similar to sprouted pea for protein - sprouted pea has 8.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both sprouted peas and lentils are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than lentil - sprouted pea has 10.4mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and sprouted peas contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Lentils and sprouted peas contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Lentils and sprouted peas contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more niacin. Both lentils and sprouted peas contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Lentils | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.169 MG | 0.225 MG |
| Riboflavin | 0.073 MG | 0.155 MG |
| Niacin | 1.06 MG | 3.088 MG |
| Pantothenic acid | 0.638 MG | 1.029 MG |
| Vitamin B6 | 0.178 MG | 0.265 MG |
| Folate | 181 UG | 144 UG |
Minerals
calcium
Sprouted pea has 89% more calcium than lentil - sprouted pea has 36mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both sprouted peas and lentils are high in iron. Lentil has 47% more iron than sprouted pea - sprouted pea has 2.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both sprouted peas and lentils are high in potassium. Sprouted pea is very similar to lentil for potassium - sprouted pea has 381mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.061 G |
| Total | 0.037 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and sprouted peas contain significant amounts of linoleic acid.
| Lentils | Sprouted Peas | |
|---|---|---|
| linoleic acid | 0.137 G | 0.265 G |
| Total | 0.137 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked Lentils g
()
|
Daily Values (%) |
Sprouted Peas 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 sprouted peas or lentils contain more calories in 100 grams?Both sprouted peas and lentils are high in calories. Sprouted pea has a little more calories ( 10%) than lentil by weight - sprouted pea has 124 calories in 100g and lentil has 116 calories.
Does sprouted peas or lentils have more carbohydrates?
By weight, lentil has 30% fewer carbohydrates than sprouted pea - sprouted pea has 27.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does sprouted peas or lentils contain more iron?
Both sprouted peas and lentils are high in iron. Lentil has 50% more iron than sprouted pea - sprouted pea has 2.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does sprouted peas or lentils contain more potassium?
Both sprouted peas and lentils are high in potassium. Sprouted pea is very similar to lentil for potassium - sprouted pea has 381mg of potassium in 100 grams and lentil has 369mg of potassium.