Banana vs. Lentils
Nutrition comparison of Banana and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and lentils:
- Both lentils and banana are high in dietary fiber and potassium.
- Lentil has 5.7 times less sugar than banana.
- Lentil has more thiamin and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Banana (Bananas, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and banana has 23% less calories than lentil - lentil has 116 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and similar to lentils for fat. Banana has a macronutrient ratio of 5:93:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Lentils | |
|---|---|---|
| Protein | 5% | 30% |
| Carbohydrates | 93% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and banana contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both lentils and banana are high in dietary fiber. Lentil has 204% more dietary fiber than banana - lentil has 7.9g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Lentil has 5.7 times less sugar than banana - lentil has 1.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Lentil is a great source of protein and it has 728% more protein than banana - lentil has 9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both lentils and banana are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 480% more Vitamin C than lentil - lentil has 1.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and lentils contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and banana contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Lentils and banana contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate. Both banana and lentils contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Banana | Lentils | |
|---|---|---|
| Thiamin | 0.031 MG | 0.169 MG |
| Riboflavin | 0.073 MG | 0.073 MG |
| Niacin | 0.665 MG | 1.06 MG |
| Pantothenic acid | 0.334 MG | 0.638 MG |
| Vitamin B6 | 0.367 MG | 0.178 MG |
| Folate | 20 UG | 181 UG |
Minerals
calcium
Lentil has 280% more calcium than banana - lentil has 19mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Lentil is an excellent source of iron and it has 11 times more iron than banana - lentil has 3.3mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both lentils and banana are high in potassium. Lentil is very similar to banana for potassium - lentil has 369mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Banana | Lentils | |
|---|---|---|
| beta-carotene | 26 UG | 5 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and lentils contain significant amounts of alpha linoleic acid (ALA).
| Banana | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.037 G |
| Total | 0.027 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than banana per 100 grams.
| Banana | Lentils | |
|---|---|---|
| linoleic acid | 0.046 G | 0.137 G |
| Total | 0.046 G | 0.137 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Banana g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or banana contain more calories in 100 grams?Lentil is high in calories and banana has 20% less calories than lentil - lentil has 116 calories in 100g and banana has 89 calories.
Does lentils or banana have more carbohydrates?
By weight, lentils and banana contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does lentils or banana contain more iron?
Lentil is an abundant source of iron and it has 11 times more iron than banana - lentil has 3.3mg of iron in 100 grams and banana has 0.26mg of iron.
Does lentils or banana contain more potassium?
Both lentils and banana are high in potassium. Lentil is very similar to banana for potassium - lentil has 369mg of potassium in 100 grams and banana has 358mg of potassium.