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Lentil vs. Pea raw — In-Depth Nutrition Comparison

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The main differences between Lentil and Pea raw

  • Lentil has more Folate, Iron, Vitamin B5, Phosphorus, Fiber, and Copper, however, Pea raw has more Vitamin C, Vitamin K, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin C from Pea raw is 43% higher.
  • Pea raw has 6 times less Vitamin B5 than Lentil. Lentil has 0.638mg of Vitamin B5, while Pea raw has 0.104mg.

Food types used in this article are Lentils, mature seeds, cooked, boiled, without salt and Peas, green, raw.

Infographic

Lentil vs Pea raw infographic
Infographic link

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
9
:
Contains more Iron +126.5%
Contains more Phosphorus +66.7%
Contains more Potassium +51.2%
Contains less Sodium -60%
Contains more Copper +42.6%
Contains more Manganese +20.5%
Contains more Selenium +55.6%
Contains more Calcium +31.6%
Equal in Magnesium - 33
Equal in Zinc - 1.24
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 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Iron +126.5%
Contains more Phosphorus +66.7%
Contains more Potassium +51.2%
Contains less Sodium -60%
Contains more Copper +42.6%
Contains more Manganese +20.5%
Contains more Selenium +55.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
4
:
Contains more Vitamin B5 +513.5%
Contains more Folate +178.5%
Contains more Choline +15.1%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin C +2566.7%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 18% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 16% 62%
Contains more Vitamin B5 +513.5%
Contains more Folate +178.5%
Contains more Choline +15.1%
Contains more Vitamin A +9462.5%
Contains more Vitamin E +18.2%
Contains more Vitamin C +2566.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
:
Contains more Protein +66.4%
Contains more Carbs +39.3%
Contains more Water +13.2%
Equal in Fats - 0.4
Equal in Other - 0.87
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more Protein +66.4%
Contains more Carbs +39.3%
Contains more Water +13.2%
Equal in Fats - 0.4
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
:
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +82.9%
Equal in Polyunsaturated fat - 0.187
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -25.4%
Contains more Monounsaturated Fat +82.9%
Equal in Polyunsaturated fat - 0.187

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 raw
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Pea raw Opinion
Net carbs 12.23g 8.75g Lentil
Protein 9.02g 5.42g Lentil
Fats 0.38g 0.4g Pea raw
Carbs 20.13g 14.45g Lentil
Calories 116kcal 81kcal Lentil
Fructose 0.39g Pea raw
Sugar 1.8g 5.67g Lentil
Fiber 7.9g 5.7g Lentil
Calcium 19mg 25mg Pea raw
Iron 3.33mg 1.47mg Lentil
Magnesium 36mg 33mg Lentil
Phosphorus 180mg 108mg Lentil
Potassium 369mg 244mg Lentil
Sodium 2mg 5mg Lentil
Zinc 1.27mg 1.24mg Lentil
Copper 0.251mg 0.176mg Lentil
Manganese 0.494mg 0.41mg Lentil
Selenium 2.8µg 1.8µg Lentil
Vitamin A 8IU 765IU Pea raw
Vitamin A RAE 0µg 38µg Pea raw
Vitamin E 0.11mg 0.13mg Pea raw
Vitamin C 1.5mg 40mg Pea raw
Vitamin B1 0.169mg 0.266mg Pea raw
Vitamin B2 0.073mg 0.132mg Pea raw
Vitamin B3 1.06mg 2.09mg Pea raw
Vitamin B5 0.638mg 0.104mg Lentil
Vitamin B6 0.178mg 0.169mg Lentil
Folate 181µg 65µg Lentil
Choline 32.7mg 28.4mg Lentil
Vitamin K 1.7µg 24.8µg Pea raw
Tryptophan 0.081mg 0.037mg Lentil
Threonine 0.323mg 0.203mg Lentil
Isoleucine 0.39mg 0.195mg Lentil
Leucine 0.654mg 0.323mg Lentil
Lysine 0.63mg 0.317mg Lentil
Methionine 0.077mg 0.082mg Pea raw
Phenylalanine 0.445mg 0.2mg Lentil
Valine 0.448mg 0.235mg Lentil
Histidine 0.254mg 0.107mg Lentil
Saturated Fat 0.053g 0.071g Lentil
Monounsaturated Fat 0.064g 0.035g Lentil
Polyunsaturated fat 0.175g 0.187g Pea raw

Which food is preferable for your diet?

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

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
25%
Lentil
38%
Pea raw
Minerals Daily Need Coverage Score
46%
Lentil
31%
Pea raw

Comparison summary

Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.8)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (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 lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 25)
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 richer in vitamins?
?
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.