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Lentil vs. Pasta — In-Depth Nutrition Comparison

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The main differences between Lentil and Pasta

  • Pasta contains less Folate, Iron, Copper, Phosphorus, Manganese, Vitamin B6, Potassium, Vitamin B5, and Zinc than Lentil.
  • Daily need coverage for Folate from Lentil is 29% higher.
  • Pasta has 15 times less Potassium than Lentil. Lentil has 369mg of Potassium, while Pasta has 24mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Lentil vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
10
:
0
Pasta
Contains more Calcium +216.7%
Contains more Iron +192.1%
Contains more Magnesium +100%
Contains more Phosphorus +185.7%
Contains more Potassium +1437.5%
Contains less Sodium -66.7%
Contains more Zinc +126.8%
Contains more Copper +169.9%
Contains more Manganese +120.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +216.7%
Contains more Iron +192.1%
Contains more Magnesium +100%
Contains more Phosphorus +185.7%
Contains more Potassium +1437.5%
Contains less Sodium -66.7%
Contains more Zinc +126.8%
Contains more Copper +169.9%
Contains more Manganese +120.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
8
:
4
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B5 +248.6%
Contains more Vitamin B6 +423.5%
Contains more Folate +182.8%
Contains more Vitamin A +150%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +248.6%
Contains more Vitamin B6 +423.5%
Contains more Folate +182.8%
Contains more Vitamin A +150%
Contains more Vitamin B1 +23.7%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 0.992

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
:
2
Pasta
Contains more Protein +75.1%
Contains more Other +167.7%
Contains more Fats +176.3%
Contains more Carbs +23.8%
Equal in Water - 68.56
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +75.1%
Contains more Other +167.7%
Contains more Fats +176.3%
Contains more Carbs +23.8%
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
:
2
Pasta
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +93.8%
Contains more Polyunsaturated fat +145.1%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +93.8%
Contains more Polyunsaturated fat +145.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Pasta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lentil Pasta Opinion
Net carbs 12.23g 24.93g Pasta
Protein 9.02g 5.15g Lentil
Fats 0.38g 1.05g Pasta
Carbs 20.13g 24.93g Pasta
Calories 116kcal 131kcal Pasta
Sugar 1.8g Pasta
Fiber 7.9g Lentil
Calcium 19mg 6mg Lentil
Iron 3.33mg 1.14mg Lentil
Magnesium 36mg 18mg Lentil
Phosphorus 180mg 63mg Lentil
Potassium 369mg 24mg Lentil
Sodium 2mg 6mg Lentil
Zinc 1.27mg 0.56mg Lentil
Copper 0.251mg 0.093mg Lentil
Manganese 0.494mg 0.224mg Lentil
Selenium 2.8µg Lentil
Vitamin A 8IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin E 0.11mg Lentil
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.209mg Pasta
Vitamin B2 0.073mg 0.15mg Pasta
Vitamin B3 1.06mg 0.992mg Lentil
Vitamin B5 0.638mg 0.183mg Lentil
Vitamin B6 0.178mg 0.034mg Lentil
Folate 181µg 64µg Lentil
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 1.7µg Lentil
Tryptophan 0.081mg 0.065mg Lentil
Threonine 0.323mg 0.134mg Lentil
Isoleucine 0.39mg 0.197mg Lentil
Leucine 0.654mg 0.348mg Lentil
Lysine 0.63mg 0.097mg Lentil
Methionine 0.077mg 0.079mg Pasta
Phenylalanine 0.445mg 0.247mg Lentil
Valine 0.448mg 0.217mg Lentil
Histidine 0.254mg 0.103mg Lentil
Cholesterol 0mg 33mg Lentil
Saturated Fat 0.053g 0.15g Lentil
Monounsaturated Fat 0.064g 0.124g Pasta
Polyunsaturated fat 0.175g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Lentil
16%
Pasta
Minerals Daily Need Coverage Score
46%
Lentil
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 20)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.