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.
Detailed nutritional comparison of lentils and sprouted peas 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: 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.


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Image of Sprouted Peas src

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 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 Lentils or Sprouted Peas .

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

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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.