Blueberry vs. Lentils

Nutrition comparison of Blueberry and Cooked Lentils

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus cooked lentils (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and lentils:

  • Both blueberry and lentils are high in dietary fiber.
  • Lentil has 4.5 times less sugar than blueberry.
  • Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron and potassium.
Detailed nutritional comparison of blueberry and lentils is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Blueberry src
Image of Lentils src

Calories and Carbs

calories

Lentil is high in calories and blueberry has 51% less calories than lentil - blueberry has 57 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to lentils for fat. Blueberry has a macronutrient ratio of 5:91:5 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Lentils
Protein 5% 30%
Carbohydrates 91% 67%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Blueberry and lentils contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both blueberry and lentils are high in dietary fiber. Lentil has 229% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Lentil has 4.5 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has 11 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both blueberry and lentils are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Blueberry has 547% more Vitamin C than lentil - blueberry has 9.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Blueberry and lentils contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Blueberry and lentils contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Blueberry and lentils contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both blueberry and lentils contain significant amounts of riboflavin.

Blueberry Lentils
Thiamin 0.037 MG 0.169 MG
Riboflavin 0.041 MG 0.073 MG
Niacin 0.418 MG 1.06 MG
Pantothenic acid 0.124 MG 0.638 MG
Vitamin B6 0.052 MG 0.178 MG
Folate 6 UG 181 UG

Minerals

calcium

Lentil has 217% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 10 times more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is an excellent source of potassium and it has 379% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and lentil has 369mg 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,

Blueberry Lentils
beta-carotene 32 UG 5 UG
lutein + zeaxanthin 80 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both blueberry and lentils contain significant amounts of alpha linoleic acid (ALA).

Blueberry Lentils
alpha linoleic acid 0.058 G 0.037 G
Total 0.058 G 0.037 G

omega 6s

Comparing omega-6 fatty acids, both blueberry and lentils contain significant amounts of linoleic acid.

Blueberry Lentils
linoleic acid 0.088 G 0.137 G
Total 0.088 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.

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Blueberry 148g

( cup )
Daily Values (%)

Cooked Lentils 198g

( cup )
84KCAL 4%
calories 174%
230KCAL 12%
21G 9%
carbohydrates 90%
40G 16%
3.6G 14%
dietary fiber 344%
16G 63%
15G 317% sugar 3.6G
0.49G 1%
total fat 53%
0.75G 1%
0.04G 0.2%
saturated fat 150%
0.1G 1%
0.07G monounsaturated fat 86% 0.13G
0.22G polyunsaturated fat 59% 0.35G
1.5MG 0.1%
sodium 167%
4MG 0.3%
Vitamins and Minerals
4.4UG 1%
>999% Vitamin A
14MG 19%
367% Vitamin C
3MG 4%
8.9MG 1%
calcium 327%
38MG 4%
0.41MG 2%
iron >999%
6.6MG 37%
8.9MG 3%
magnesium 698%
71MG 23%
114MG 5%
potassium 541%
731MG 32%
0.05MG 5%
thiamin (Vit B1) 559%
0.33MG 30%
0.06MG 6%
riboflavin (Vit B2) 133%
0.14MG 13%
0.62MG 4%
niacin (Vit B3) 239%
2.1MG 15%
0.08MG 6%
Vitamin B6 337%
0.35MG 27%
0.18MG 4%
pantothenic acid (Vit B5) 622%
1.3MG 25%
8.9UG 2%
folate (Vit B9) >999%
358UG 90%
0.84MG 6%
282% Vitamin E
0.22MG 2%
29UG 32%
753% Vitamin K
3.4UG 4%
1.1G 2%
protein >999%
18G 36%
8.9MG 2%
choline 630%
65MG 15%
0.08MG 7%
copper 524%
0.5MG 41%
0.5MG 28%
manganese 96%
0.98MG 54%
18MG 3%
phosphorus >999%
356MG 51%
0.15UG 0.3%
selenium >999%
5.5UG 10%
0.24MG 3%
zinc 941%
2.5MG 31%
125G Water 10% 138G
0.04G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does blueberry or lentils contain more calories in 100 grams?
Lentil is high in calories and blueberry has 50% less calories than lentil - blueberry has 57 calories in 100g and lentil has 116 calories.

Does blueberry or lentils have more carbohydrates?
By weight, blueberry and lentils contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does blueberry or lentils contain more iron?
Lentil is an abundant source of iron and it has 10 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and lentil has 3.3mg of iron.

Does blueberry or lentils contain more potassium?
Lentil is a rich source of potassium and it has 380% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and lentil has 369mg of potassium.