Apple vs. Lentils
Nutrition comparison of Apple and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and lentils:
- Both apple and lentils are high in dietary fiber.
- Lentil has 4.7 times less sugar than apple.
- Lentil has more thiamin, riboflavin, 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 55% less calories than lentil - apple has 52 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and similar to lentils for fat. Apple has a macronutrient ratio of 2:96:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Lentils | |
|---|---|---|
| Protein | 2% | 30% |
| Carbohydrates | 96% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 31% less carbohydrates than lentil - apple has 13.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both apple and lentils are high in dietary fiber. Lentil has 229% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 4.7 times less sugar than apple - apple has 10.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 33 times more protein than apple - apple has 0.26g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both apple and lentils are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Apple has 207% more Vitamin C than lentil - apple has 4.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Apple and lentils contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Apple and lentils contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Apple and lentils contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Lentils | |
|---|---|---|
| Thiamin | 0.017 MG | 0.169 MG |
| Riboflavin | 0.026 MG | 0.073 MG |
| Niacin | 0.091 MG | 1.06 MG |
| Pantothenic acid | 0.061 MG | 0.638 MG |
| Vitamin B6 | 0.041 MG | 0.178 MG |
| Folate | 3 UG | 181 UG |
Minerals
calcium
Lentil has 217% more calcium than apple - apple has 6mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 26 times more iron than apple - apple has 0.12mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 245% more potassium than apple - apple has 107mg 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, lentil has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.037 G |
| Total | 0.009 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than apple per 100 grams.
| Apple | Lentils | |
|---|---|---|
| linoleic acid | 0.043 G | 0.137 G |
| Total | 0.043 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.
Apple 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 apple or lentils contain more calories in 100 grams?Lentil is high in calories and apple has 60% less calories than lentil - apple has 52 calories in 100g and lentil has 116 calories.
Does apple or lentils have more carbohydrates?
By weight, apple has 30% fewer carbohydrates than lentil - apple has 13.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does apple or lentils contain more iron?
Lentil is an abundant source of iron and it has 26 times more iron than apple - apple has 0.12mg of iron in 100 grams and lentil has 3.3mg of iron.
Does apple or lentils contain more potassium?
Lentil is a rich source of potassium and it has 250% more potassium than apple - apple has 107mg of potassium in 100 grams and lentil has 369mg of potassium.