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Lentil vs Pea - Health impact and Nutrition Comparison

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Lentil
vs
Pea

Introduction

We use many legumes very often and even daily. Legumes are truly an ancient food. From the ancient times legumes have been a staple food for many cultures. Two of them that we use not daily but very frequently are the peas and lentils. They are very similar to each other but at the same time very different. The most common use of them is cooking. There are many receipts where we use peas or lentils and they give a unique taste to them.

Nutritional Content Comparison

They both are very useful. If compare them, pea is 3.5 times richer in vitamins. But lentil is 7 times richer in minerals. It is lower in saturated fat and contains less sugar and also it is lower in sodium. The foods are relatively equal in glycemic indexes. They both don’t contain cholesterol. If we compare the macronutrients, lentil contains relatively more protein and more carbohydrates. They contain an equal number of fats. They are very low in calories and contain no fat.

Health Impact

Peas and lentils are perfect legumes to use. They are not only tasty, but also are very useful. They have many health benefits.
Firstly, about the benefits of peas:

  • Stomach cancer preventionx
    A study in Mexico City showed that only 2mg of peas per day can prevent stomach cancer.
  • Anti-aging and strong immune system
    Thanks to the high level of antioxidants in it, it can improve our immune system, give energy to our body and have anti-aging impact.
  • Blood sugar regulation
    It slows down how fast sugars are digested.
  • Heart disease prevention
    It reduces homocysteine levels which cause heart disease.
  • Healthy bones
    It contains Vitamin K which helps to anchor calcium inside the bones.
  • Reduces bad cholesterol
    It helps to reduce the production of triglycerides and VLDL which result bad cholesterol.

Not less benefits have lentils.

  • Lower cholesterol
    Thanks to the high level of soluble fiber, lentils reduce blood cholesterol
  • Heart health
    Lentils contain folate and magnesium, which take a great role in heart health.
  • Digestive health
    Several studies have shown that lentils help prevent digestive disorders.
  • Blood sugar regulation
    As the peas, lentils also stabilize blood sugar level.
  • Increases energy
    Due to its complex carbohydrates, lentils give slow-burning energy.
  • Weight loss
    Studies state that lentil-based diets decrease hypertension and large-artery remodeling.
  • Decreased hypertension

SUMMARY

Peas and lentils both have many useful features and both are likely to be used. It is difficult to differ which one is better and more useful. Pea is richer in vitamins, but on the other hand lentil is relatively richer in minerals. They both are good and both have different features. Every person should choose which one is better for himself/herself due to its features. But as I have already mentioned, they both are likely to be used.

References
https://www.ncbi.nlm.nih.gov/pubmed/24063808

Comparison summary

Which food is cheaper?
Pea
Pea is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food contains less Sugars?
Lentil
Lentil contains less Sugars (difference - 3.87g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.018g)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (28)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Pea
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lentil Pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Lentil
40
Pea
Mineral Summary Score
30
Lentil
20
Pea

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
1
Pea
Contains more Iron +126.5%
Contains more Potassium +51.2%
Contains more Copper +42.6%
Contains more Phosphorus +66.7%
Contains less Sodium -60%
Contains more Calcium +31.6%
Equal in Magnesium - 33
Equal in Zinc - 1.24
Contains more Iron +126.5%
Contains more Potassium +51.2%
Contains more Copper +42.6%
Contains more Phosphorus +66.7%
Contains less Sodium -60%
Contains more Calcium +31.6%
Equal in Magnesium - 33
Equal in Zinc - 1.24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
2
:
7
Pea
Contains more Vitamin B5 +513.5%
Contains more Vitamin C +2566.7%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin K +1358.8%
Equal in Vitamin B6 - 0.169
Contains more Vitamin B5 +513.5%
Contains more Vitamin C +2566.7%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +80.8%
Contains more Vitamin B3 +97.2%
Contains more Vitamin K +1358.8%
Equal in Vitamin B6 - 0.169

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
54%
Lentil
33%
Pea
Carbohydrates
20%
Lentil
14%
Pea
Fats
2%
Lentil
2%
Pea

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lentil Pea Opinion
Calories 116 81 Lentil
Protein 9.02 5.42 Lentil
Fats 0.38 0.4 Pea
Vitamin C 1.5 40 Pea
Carbs 20.13 14.45 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 3.33 1.47 Lentil
Calcium 19 25 Pea
Potassium 369 244 Lentil
Magnesium 36 33 Lentil
Sugars 1.8 5.67 Pea
Fiber 7.9 5.7 Lentil
Copper 0.251 0.176 Lentil
Zinc 1.27 1.24 Lentil
Starch
Phosphorus 180 108 Lentil
Sodium 2 5 Lentil
Vitamin A 8 765 Pea
Vitamin E 0.11 0.13 Pea
Vitamin D 0 0
Vitamin B1 0.169 0.266 Pea
Vitamin B2 0.073 0.132 Pea
Vitamin B3 1.06 2.09 Pea
Vitamin B5 0.638 0.104 Lentil
Vitamin B6 0.178 0.169 Lentil
Vitamin B12 0 0
Vitamin K 1.7 24.8 Pea
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.053 0.071 Lentil
Monounsaturated Fat 0.064 0.035 Lentil
Polyunsaturated fat 0.175 0.187 Pea
Tryptophan 0.081 0.037 Lentil
Threonine 0.323 0.203 Lentil
Isoleucine 0.39 0.195 Lentil
Leucine 0.654 0.323 Lentil
Lysine 0.63 0.317 Lentil
Methionine 0.077 0.082 Pea
Phenylalanine 0.445 0.2 Lentil
Valine 0.448 0.235 Lentil
Histidine 0.254 0.107 Lentil
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.