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  6. Peas vs. Lentil

Peas vs. Lentil — In-Depth Nutrition Comparison

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A recap on the differences between peas and lentil

  • Peas have more vitamin B5, vitamin K, vitamin A, vitamin C, and vitamin B1; however, lentil is higher in folate, iron, fiber, phosphorus, and copper.
  • Peas cover your daily vitamin B5 needs 3047% more than lentil.
  • Lentil contains 100 times less vitamin A than peas. Peas contain 801 IU of vitamin A, while lentil contains 8 IU.
  • The glycemic index of peas is higher.

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

Infographic

Peas vs Lentil 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.
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%
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%
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

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.
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%
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%
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%
Contains more FolateFolate +187.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -26.4%
Contains more Mono. FatMonounsaturated fat +236.8%
Contains more Poly. FatPolyunsaturated fat +71.6%

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.