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Lentil vs. Peas — In-Depth Nutrition Comparison

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A recap on the differences between lentil and peas

  • Lentil has more folate, iron, fiber, phosphorus, and copper; however, peas are higher in vitamin B5, vitamin K, vitamin A, vitamin C, and vitamin B1.
  • Peas cover your daily vitamin B5 needs 3047% more than lentil.
  • Peas contain 3 times less folate than lentil. Lentil contains 181µg of folate, while peas contain 63µg.
  • The glycemic index of peas is higher.

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

Infographic

Lentil vs Peas 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
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Peas
Peas
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
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%
Contains more CalciumCalcium +42.1%
~equal in Magnesium ~39mg
~equal in Zinc ~1.19mg
~equal in Manganese ~0.525mg

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
Lentil
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Peas
Peas
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more FolateFolate +187.3%
Contains more Vitamin CVitamin C +846.7%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Peas DV% diff.
Vitamin B5 0.638mg 153mg 3047%
Folate 181µg 63µg 30%
Iron 3.33mg 1.54mg 22%
Vitamin K 1.7µg 25.9µg 20%
Vitamin C 1.5mg 14.2mg 14%
Fiber 7.9g 5.5g 10%
Copper 0.251mg 0.173mg 9%
Phosphorus 180mg 117mg 9%
Vitamin B1 0.169mg 0.259mg 8%
Protein 9.02g 5.36g 7%
Vitamin B2 0.073mg 0.149mg 6%
Vitamin B3 1.06mg 2.021mg 6%
Vitamin A 0µg 40µg 4%
Potassium 369mg 271mg 3%
Vitamin B6 0.178mg 0.216mg 3%
Calories 116kcal 84kcal 2%
Carbs 20.13g 15.63g 2%
Selenium 2.8µg 1.9µg 2%
Magnesium 36mg 39mg 1%
Calcium 19mg 27mg 1%
Zinc 1.27mg 1.19mg 1%
Manganese 0.494mg 0.525mg 1%
Choline 32.7mg 29.7mg 1%
Fructose 0.41g 1%
Protein per 100 calories 7.8g 6.4g N/A
Calories per 10 g protein 129kcal 157kcal N/A
Weight per 100 calories 86g 119g N/A
Fats 0.38g 0.22g 0%
Net carbs 12.23g 10.13g N/A
Sugar 1.8g 5.93g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.11mg 0.14mg 0%
Saturated fat 0.053g 0.039g 0%
Monounsaturated fat 0.064g 0.019g 0%
Polyunsaturated fat 0.175g 0.102g 0%
Tryptophan 0.081mg 0.037mg 0%
Threonine 0.323mg 0.201mg 0%
Isoleucine 0.39mg 0.193mg 0%
Leucine 0.654mg 0.32mg 0%
Lysine 0.63mg 0.314mg 0%
Methionine 0.077mg 0.081mg 0%
Phenylalanine 0.445mg 0.198mg 0%
Valine 0.448mg 0.232mg 0%
Histidine 0.254mg 0.105mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Peas
Peas
2
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 ProteinProtein +68.3%
Contains more FatsFats +72.7%
Contains more CarbsCarbs +28.8%
Contains more WaterWater +11.8%
Contains more OtherOther +10.8%

Fat Type Comparison

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

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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. Peas - 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.