Lentils vs. Eggplant
Nutrition comparison of Cooked Lentils and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and eggplant:
- Both eggplant and lentils are high in dietary fiber and potassium.
- Eggplant has 71% less carbohydrates than lentil.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and eggplant has 78% less calories than lentil - eggplant has 25 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to eggplant for fat. Lentils has a macronutrient ratio of 30:67:3 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Eggplant | |
|---|---|---|
| Protein | 30% | 14% |
| Carbohydrates | 67% | 82% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 71% less carbohydrates than lentil - eggplant has 5.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both eggplant and lentils are high in dietary fiber. Lentil has 163% more dietary fiber than eggplant - eggplant has 3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Eggplant and lentils contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 820% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both eggplant and lentils are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Eggplant and lentils contain similar amounts of Vitamin C - eggplant has 2.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Eggplant and lentils contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Eggplant and lentils contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Eggplant and lentils contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both lentils and eggplant contain significant amounts of niacin.
| Lentils | Eggplant | |
|---|---|---|
| Thiamin | 0.169 MG | 0.039 MG |
| Riboflavin | 0.073 MG | 0.037 MG |
| Niacin | 1.06 MG | 0.649 MG |
| Pantothenic acid | 0.638 MG | 0.281 MG |
| Vitamin B6 | 0.178 MG | 0.084 MG |
| Folate | 181 UG | 22 UG |
Minerals
calcium
Lentil has 111% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 13 times more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both eggplant and lentils are high in potassium. Lentil has 61% more potassium than eggplant - eggplant has 229mg 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, both lentils and eggplant contain small amounts of beta-carotene.
| Lentils | Eggplant | |
|---|---|---|
| beta-carotene | 5 UG | 14 UG |
| lutein + zeaxanthin | ~ | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Lentils | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.013 G |
| Total | 0.037 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than eggplant per 100 grams.
| Lentils | Eggplant | |
|---|---|---|
| linoleic acid | 0.137 G | 0.063 G |
| Total | 0.137 G | 0.063 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.
Cooked Lentils g
()
|
Daily Values (%) |
Eggplant 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 eggplant or lentils contain more calories in 100 grams?Lentil is high in calories and eggplant has 80% less calories than lentil - eggplant has 25 calories in 100g and lentil has 116 calories.
Does eggplant or lentils have more carbohydrates?
By weight, eggplant has 70% fewer carbohydrates than lentil - eggplant has 5.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does eggplant or lentils contain more iron?
Lentil is an abundant source of iron and it has 13 times more iron than eggplant - eggplant has 0.23mg of iron in 100 grams and lentil has 3.3mg of iron.
Does eggplant or lentils contain more potassium?
Both eggplant and lentils are high in potassium. Lentil has 60% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and lentil has 369mg of potassium.