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.
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.
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
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.
Blueberry 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 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.