Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peas vs. Lentils – Which One Is Healthier?

Compare
Article author photo Tatevik  Stepanyan by Tatevik Stepanyan | Last updated on March 13, 2024
Medically reviewed by Victoria Mazmanyan Article author photo Victoria Mazmanyan
Lentil
vs
Pea

Summary

Lentils are significantly denser in nutrients, being richer in protein and carbohydrates due to high amounts of both net carbs and dietary fiber.

Unsurprisingly, lentils also provide more calories than peas.

Peas are richer in vitamins, while lentils are relatively higher in minerals. 

Peas contain 240 times more vitamin B5, 96 times more vitamin A, 27 times more vitamin C, and 15 times more vitamin K, whereas lentils are 3 times richer in vitamin B9 or folate.

Ultimately, the final choice is up to the consumer’s preferences.

Introduction

Since ancient times, legumes have been a staple food in many cultures worldwide. In this article, we will talk about two of the most popular legumes - peas and lentils. We will compare them and see their differences or similarities regarding nutrition and health impact.

Nutritional Content

The nutritional infographics below are presented for 100g servings of boiled and drained green peas and mature lentil seeds without added salt.

However, one average serving size of these legumes is considered one cup, which is equal to 160g for peas and 198g for lentils. 

Calories

Lentils are 1.4 times higher in calories than peas. Peas and lentils have 84 and 116 calories per 100g, respectively. 

Macronutrients

Lentils are somewhat denser in nutrients overall, consisting of 70% water and 30% nutrients, while peas are made up of 78% water and 22% nutrients.

The main macronutrients in both these legumes are carbohydrates, followed by protein.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
:
2
Pea
Contains more Protein +68.3%
Contains more Fats +72.7%
Contains more Carbs +28.8%
Contains more Water +11.8%
Contains more Other +10.8%
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Protein +68.3%
Contains more Fats +72.7%
Contains more Carbs +28.8%
Contains more Water +11.8%
Contains more Other +10.8%

Carbohydrates

Lentils contain 4.5g more carbohydrates compared to peas (20.13g and 15.63g, respectively), including both net carbs and dietary fiber. Lentils are 1.4 times higher in dietary fiber and only 1.2 times higher in net carbs.

Proteins

Legumes are excellent sources of protein. A 100g serving of lentils and peas covers 21% and 13% of the required daily value of this nutrient, respectively.

Lentils contain 1.7 times more protein than peas, providing 9g per 100g, whereas the same serving of peas contains 5.4g.

Both contain essential amino acids such as methionine, isoleucine, phenylalanine, tryptophan, threonine, leucine, histidine, lysine, and valine, which cannot be synthesized in the body and must be consumed with food. 

Fats

Both of these foods contain insignificant amounts of fat; however, lentils are slightly higher in fat. In their turn, peas have more saturated fat than lentils, which have more mono- and polyunsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
:
1
Pea
Contains more Monounsaturated Fat +236.8%
Contains more Polyunsaturated fat +71.6%
Contains less Saturated Fat -26.4%
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +236.8%
Contains more Polyunsaturated fat +71.6%
Contains less Saturated Fat -26.4%

Vitamins

Peas are undoubtedly the winner in this category, being richer in fat-soluble vitamins (vitamin A, vitamin E, and vitamin K), as well as water-soluble vitamins (B-group vitamins, vitamin C).

More exactly, peas contain 240 times more vitamin B5, 96 times more vitamin A, 27 times more vitamin C, and 15 times more vitamin K. Lentils, however, are 3 times richer in vitamin B9 or folate.

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
1
:
9
Pea
Contains more Folate +187.3%
Contains more Vitamin A +9912.5%
Contains more Vitamin E +27.3%
Contains more Vitamin C +846.7%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +90.7%
Contains more Vitamin B5 +23881.2%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +1423.5%
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 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Folate +187.3%
Contains more Vitamin A +9912.5%
Contains more Vitamin E +27.3%
Contains more Vitamin C +846.7%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +104.1%
Contains more Vitamin B3 +90.7%
Contains more Vitamin B5 +23881.2%
Contains more Vitamin B6 +21.3%
Contains more Vitamin K +1423.5%

Minerals

Contrastingly, lentils are a better source of minerals, being 2 times richer in iron and overall higher in phosphorus, potassium, and copper. 

Instead, peas contain more calcium.

While both of these foods are low in salt, peas are lower in sodium. Peas have 3mg of sodium per 100g, whereas lentils have 2mg.

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
7
:
3
Pea
Contains more Iron +116.2%
Contains more Phosphorus +53.8%
Contains more Potassium +36.2%
Contains less Sodium -33.3%
Contains more Copper +45.1%
Contains more Selenium +47.4%
Contains more Calcium +42.1%
Equal in Magnesium - 39
Equal in Zinc - 1.19
Equal in Manganese - 0.525
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 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Iron +116.2%
Contains more Phosphorus +53.8%
Contains more Potassium +36.2%
Contains less Sodium -33.3%
Contains more Copper +45.1%
Contains more Selenium +47.4%
Contains more Calcium +42.1%
Equal in Magnesium - 39
Equal in Zinc - 1.19
Equal in Manganese - 0.525

Glycemic Index

The average glycemic index of green peas based on two studies has been measured to be 36 (1).

Lentils have an even lower average glycemic index of 16, based on 8 studies (1). Canned brown lentils have a glycemic index value of 42.

Glycemic values below 55 are considered to be low.

Health Impact

Peas and lentils are perfect legumes to use as part of a healthy diet. They are not only tasty but also full of health-beneficial qualities.

Cardiovascular Health

Section reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

The impact of consuming pulse crops (such as lentils and peas) on the prevention of cardiovascular disease by affecting serum lipids and plasma homocysteine levels is still being investigated (2).

On the other hand, according to some studies, consuming a lot of peas can increase the levels of high-density cholesterol, also known as "good cholesterol." Additionally, research has shown that diets that include pulses, such as peas, may help lower blood cholesterol levels (3, 4).

Lentils and lentil-based diets were shown to decrease high blood pressure and large-artery remodeling in experimental animals (4).

Cancer

The American Institute for Cancer Research recommends eating peas and lentils frequently to lower the risk of colorectal cancer due to their high dietary fiber content (5).

Diabetes

Including 190g or 1 cup of legumes, such as lentils and peas, a day was shown to significantly improve glycated hemoglobin, total cholesterol, and triglyceride levels, as well as reducing blood pressure, heart rate, body weight, and waist circumferences (6). Regular consumption of legumes can be an important behavioral dietary strategy to reduce risk and improve comorbidities of cardiovascular disease and type 2 diabetes.

Digestive Health

When red lentils were added to diets in various amounts, the intestinal microenvironment improved, which has been linked to improvements in intestinal health (7).

Along with the pea seed, pea fiber has also been associated with the modulation of gut microbiota, especially health-beneficial bifidobacteria. Some pea varieties have positive effects on the bioavailability of dietary iron and intestinal gut microbiome and improve brush border membrane functionality (8). 

Classification and Varieties

Lentils and peas are both members of the legume or Fabaceae family; however, lentils belong to the Lens genus, while peas come from the Pisum sativum plant.

Some common types of lentils include brown, green, red, and black (Beluga) lentils. The most widely available type is brown with a mild and earthy flavor. Green lentils are larger and firmer with a slightly more peppery flavor. Red lentils also have a mild, nutty flavor. 

Peas are usually classified into four groups: garden peas, snow peas, sugar peas, and split peas. Garden peas are also known as sweet or English peas and are the most widely used variety.

Appearance and Use

Lentils are small, lens-shaped legumes that come in various colors, including brown, green, red, and black, depending on the variety. 

Lentils are known for their high protein content and are commonly consumed in many cuisines around the world. They are often used in soups, stews, salads, and side dishes. The most common use of lentils includes boiling them.

Green, brown, and black lentils hold their shape well after cooking and are often used in salads and side dishes, while red lentils become mushy when cooked and are good to use in stews, soups, and dals.

Peas are known for their sweet flavor and are consumed in various forms, including fresh, frozen, and canned.

Snow peas are often used in stir-fries and salads. Sugar snap peas can be eaten raw or lightly cooked, while split peas are added to soups, stews, and purees.

Article author photo Tatevik  Stepanyan
Education: Food Blogger
Last updated: March 13, 2024
Medically reviewed by Victoria Mazmanyan

Infographic

Lentil vs Pea infographic
Infographic link

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Pea Opinion
Net carbs 12.23g 10.13g Lentil
Protein 9.02g 5.36g Lentil
Fats 0.38g 0.22g Lentil
Carbs 20.13g 15.63g Lentil
Calories 116kcal 84kcal Lentil
Fructose 0.41g Pea
Sugar 1.8g 5.93g Lentil
Fiber 7.9g 5.5g Lentil
Calcium 19mg 27mg Pea
Iron 3.33mg 1.54mg Lentil
Magnesium 36mg 39mg Pea
Phosphorus 180mg 117mg Lentil
Potassium 369mg 271mg Lentil
Sodium 2mg 3mg Lentil
Zinc 1.27mg 1.19mg Lentil
Copper 0.251mg 0.173mg Lentil
Manganese 0.494mg 0.525mg Pea
Selenium 2.8µg 1.9µg Lentil
Vitamin A 8IU 801IU Pea
Vitamin A RAE 0µg 40µg Pea
Vitamin E 0.11mg 0.14mg Pea
Vitamin C 1.5mg 14.2mg Pea
Vitamin B1 0.169mg 0.259mg Pea
Vitamin B2 0.073mg 0.149mg Pea
Vitamin B3 1.06mg 2.021mg Pea
Vitamin B5 0.638mg 153mg Pea
Vitamin B6 0.178mg 0.216mg Pea
Folate 181µg 63µg Lentil
Vitamin K 1.7µg 25.9µg Pea
Tryptophan 0.081mg 0.037mg Lentil
Threonine 0.323mg 0.201mg Lentil
Isoleucine 0.39mg 0.193mg Lentil
Leucine 0.654mg 0.32mg Lentil
Lysine 0.63mg 0.314mg Lentil
Methionine 0.077mg 0.081mg Pea
Phenylalanine 0.445mg 0.198mg Lentil
Valine 0.448mg 0.232mg Lentil
Histidine 0.254mg 0.105mg Lentil
Saturated Fat 0.053g 0.039g Pea
Monounsaturated Fat 0.064g 0.019g Lentil
Polyunsaturated fat 0.175g 0.102g Lentil

Which food is preferable for your diet?

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

People also compare

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
798%
Pea
Minerals Daily Need Coverage Score
46%
Lentil
34%
Pea

Comparison summary

Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.014g)
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 is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 4.13g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.