Lentils vs. Asparagus

Nutrition comparison of Cooked Lentils and Asparagus


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

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

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

  • Both asparagus and lentils are high in dietary fiber, iron and potassium.
  • Asparagus has 4.1 times less carbohydrates than lentil.
  • Lentil has more pantothenic acid and folate.
  • Lentil is a great source of protein.
Detailed nutritional comparison of lentils and asparagus 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Asparagus src

Calories and Carbs

calories

Lentil is high in calories and asparagus has 83% less calories than lentil - asparagus has 20 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is lighter in protein, heavier in carbs and similar to asparagus for fat. Lentils has a macronutrient ratio of 30:67:3 and for asparagus, 35:62:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Asparagus
Protein 30% 35%
Carbohydrates 67% 62%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Asparagus has 4.1 times less carbohydrates than lentil - asparagus has 3.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both asparagus and lentils are high in dietary fiber. Lentil has 276% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Asparagus and lentils contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Lentil is a great source of protein and it has 310% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both asparagus and lentils are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Asparagus has 273% more Vitamin C than lentil - asparagus has 5.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Asparagus has more Vitamin A than lentil - asparagus has 38ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Asparagus and lentils contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Asparagus has 23 times more Vitamin K than lentil - asparagus has 41.6ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Lentils Asparagus
Thiamin 0.169 MG 0.143 MG
Riboflavin 0.073 MG 0.141 MG
Niacin 1.06 MG 0.978 MG
Pantothenic acid 0.638 MG 0.274 MG
Vitamin B6 0.178 MG 0.091 MG
Folate 181 UG 52 UG

Minerals

calcium

Asparagus and lentils contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both asparagus and lentils are high in iron. Lentil has 56% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both asparagus and lentils are high in potassium. Lentil has 83% more potassium than asparagus - asparagus has 202mg 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,

Lentils Asparagus
beta-carotene 5 UG 449 UG
alpha-carotene ~ 9 UG
lutein + zeaxanthin ~ 710 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than asparagus per 100 grams.

Lentils Asparagus
alpha linoleic acid 0.037 G 0.01 G
Total 0.037 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, lentil has more linoleic acid than asparagus per 100 grams.

Lentils Asparagus
linoleic acid 0.137 G 0.04 G
Total 0.137 G 0.04 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lentils or Asparagus .

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

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FAQ

Does asparagus or lentils contain more calories in 100 grams?
Lentil is high in calories and asparagus has 80% less calories than lentil - asparagus has 20 calories in 100g and lentil has 116 calories.

Is asparagus or lentils better for protein?
Lentil is a great source of protein and it has 310% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and lentil has 9g of protein.

Does asparagus or lentils have more carbohydrates?
By weight, asparagus has 4.1 times fewer carbohydrates than lentil - asparagus has 3.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does asparagus or lentils contain more iron?
Both asparagus and lentils are high in iron. Lentil has 60% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and lentil has 3.3mg of iron.

Does asparagus or lentils contain more potassium?
Both asparagus and lentils are high in potassium. Lentil has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and lentil has 369mg of potassium.