Avocado vs. Lentils
Nutrition comparison of Avocado and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and lentils:
- Both avocado and lentils are high in calories, dietary fiber and potassium.
- Avocado has 57% less carbohydrates than lentil.
- Lentil has 39.1 times less saturated fat than avocado.
- Lentil has more thiamin and folate, however, avocado contains more pantothenic acid.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and lentils are high in calories. Avocado has 44% more calories than lentil - avocado has 167 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Avocado has a macronutrient ratio of 4:19:77 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Lentils | |
|---|---|---|
| Protein | 4% | 30% |
| Carbohydrates | 19% | 67% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 57% less carbohydrates than lentil - avocado has 8.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both avocado and lentils are high in dietary fiber. Lentil has 16% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Avocado and lentils contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 360% more protein than avocado - avocado has 2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 39.1 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Avocado has 487% more Vitamin C than lentil - avocado has 8.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than lentil - avocado has 7ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Avocado has 16 times more Vitamin E than lentil - avocado has 2mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Avocado and lentils contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate, however, avocado contains more pantothenic acid. Both avocado and lentils contain significant amounts of riboflavin, niacin and Vitamin B6.
| Avocado | Lentils | |
|---|---|---|
| Thiamin | 0.075 MG | 0.169 MG |
| Riboflavin | 0.143 MG | 0.073 MG |
| Niacin | 1.912 MG | 1.06 MG |
| Pantothenic acid | 1.463 MG | 0.638 MG |
| Vitamin B6 | 0.287 MG | 0.178 MG |
| Folate | 89 UG | 181 UG |
Minerals
calcium
Avocado and lentils contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 446% more iron than avocado - avocado has 0.61mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both avocado and lentils are high in potassium. Avocado has 37% more potassium than lentil - avocado has 507mg 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,
| Avocado | Lentils | |
|---|---|---|
| beta-carotene | 63 UG | 5 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Avocado | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.037 G |
| Total | 0.125 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than lentil per 100 grams.
| Avocado | Lentils | |
|---|---|---|
| linoleic acid | 1.674 G | 0.137 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or lentils contain more calories in 100 grams?Both avocado and lentils are high in calories. Avocado has 40% more calories than lentil - avocado has 167 calories in 100g and lentil has 116 calories.
Does avocado or lentils have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than lentil - avocado has 8.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does avocado or lentils contain more iron?
Lentil is an abundant source of iron and it has 450% more iron than avocado - avocado has 0.61mg of iron in 100 grams and lentil has 3.3mg of iron.
Does avocado or lentils contain more potassium?
Both avocado and lentils are high in potassium. Avocado has 40% more potassium than lentil - avocado has 507mg of potassium in 100 grams and lentil has 369mg of potassium.