Peas vs. Lentils – Nutrition and Health Impact Comparison

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

Pea

2

Protein: 5.36 g

Fats: 0.22 g

Carbs: 15.63 g

Water: 77.87 g

Other: 0.92 g

Lentil

3

Protein: 9.02 g

Fats: 0.38 g

Carbs: 20.13 g

Water: 69.64 g

Other: 0.83 g

Contains more WaterWater

+11.8%

Contains more ProteinProtein	+68.3%
Contains more FatsFats	+72.7%
Contains more CarbsCarbs	+28.8%

~equal in Other ~0.83g

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

Pea

1

Saturated Fat: Sat. Fat 0.039 g

Monounsaturated Fat: Mono. Fat 0.019 g

Polyunsaturated fat: Poly. Fat 0.102 g

Lentil

2

Saturated Fat: Sat. Fat 0.053 g

Monounsaturated Fat: Mono. Fat 0.064 g

Polyunsaturated fat: Poly. Fat 0.175 g

Contains less Sat. FatSaturated Fat

-26.4%

Contains more Mono. FatMonounsaturated Fat	+236.8%
Contains more Poly. FatPolyunsaturated fat	+71.6%

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.

Pea

9

Lentil

2

Contains more Vitamin CVitamin C	+846.7%
Contains more Vitamin AVitamin A	+9912.5%
Contains more Vitamin EVitamin E	+27.3%
Contains more Vitamin B1Vitamin B1	+53.3%
Contains more Vitamin B2Vitamin B2	+104.1%
Contains more Vitamin B3Vitamin B3	+90.7%
Contains more Vitamin B5Vitamin B5	+23881.2%
Contains more Vitamin B6Vitamin B6	+21.3%
Contains more Vitamin KVitamin K	+1423.5%

Contains more FolateFolate	+187.3%
Contains more CholineCholine	+10.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Pea

1

Lentil

6

Contains more CalciumCalcium

+42.1%

Contains more PotassiumPotassium	+36.2%
Contains more IronIron	+116.2%
Contains more CopperCopper	+45.1%
Contains more PhosphorusPhosphorus	+53.8%
Contains less SodiumSodium	-33.3%
Contains more SeleniumSelenium	+47.4%

~equal in Magnesium ~36mg

~equal in Zinc ~1.27mg

~equal in Manganese ~0.494mg

Cardiovascular Health

Section reviewed by cardiologist 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).