Lentils vs. Black Pepper
Nutrition comparison of Cooked Lentils and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and black pepper:
- Both black pepper and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Black pepper has more riboflavin and pantothenic acid, however, lentil contains more folate.
- Black pepper is an excellent source of Vitamin K and calcium.
- Lentil has 25.2 times less saturated fat than black pepper.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both black pepper and lentils are high in calories. Black pepper has 116% more calories than lentil - black pepper has 251 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to black pepper per calorie. Lentils has a macronutrient ratio of 30:67:3 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Black Pepper | |
|---|---|---|
| Protein | 30% | 10% |
| Carbohydrates | 67% | 78% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and lentil has 69% less carbohydrates than black pepper - black pepper has 64g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both black pepper and lentils are high in dietary fiber. Black pepper has 220% more dietary fiber than lentil - black pepper has 25.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Black pepper and lentils contain similar amounts of sugar - black pepper has 0.64g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both black pepper and lentils are high in protein. Black pepper has 15% more protein than lentil - black pepper has 10.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 25.2 times less saturated fat than black pepper - black pepper has 1.4g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than black pepper - lentil has 1.5mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than lentil - black pepper has 27ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Black pepper and lentils contain similar amounts of Vitamin E - black pepper has 1mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 95 times more Vitamin K than lentil - black pepper has 163.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Black pepper has more riboflavin and pantothenic acid, however, lentil contains more folate. Both lentils and black pepper contain significant amounts of thiamin, niacin and Vitamin B6.
| Lentils | Black Pepper | |
|---|---|---|
| Thiamin | 0.169 MG | 0.108 MG |
| Riboflavin | 0.073 MG | 0.18 MG |
| Niacin | 1.06 MG | 1.143 MG |
| Pantothenic acid | 0.638 MG | 1.399 MG |
| Vitamin B6 | 0.178 MG | 0.291 MG |
| Folate | 181 UG | 17 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 22 times more calcium than lentil - black pepper has 443mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both black pepper and lentils are high in iron. Black pepper has 192% more iron than lentil - black pepper has 9.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both black pepper and lentils are high in potassium. Black pepper has 260% more potassium than lentil - black pepper has 1329mg 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 | Black Pepper | |
|---|---|---|
| beta-carotene | 5 UG | 310 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 454 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.152 G |
| Total | 0.037 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than lentil per 100 grams.
| Lentils | Black Pepper | |
|---|---|---|
| linoleic acid | 0.137 G | 0.694 G |
| Total | 0.137 G | 0.694 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.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Black Pepper (Spices, pepper, black) .
Cooked Lentils g
()
|
Daily Values (%) |
Black Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 black pepper or lentils contain more calories in 100 grams?Both black pepper and lentils are high in calories. Black pepper has 120% more calories than lentil - black pepper has 251 calories in 100g and lentil has 116 calories.
Does black pepper or lentils have more carbohydrates?
By weight, black pepper is high in carbohydrates and lentil has 70% fewer carbohydrates than black pepper - black pepper has 64g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does black pepper or lentils contain more calcium?
Black pepper is a rich source of calcium and it has 22 times more calcium than lentil - black pepper has 443mg of calcium in 100 grams and lentil has 19mg of calcium.
Does black pepper or lentils contain more iron?
Both black pepper and lentils are high in iron. Black pepper has 190% more iron than lentil - black pepper has 9.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does black pepper or lentils contain more potassium?
Both black pepper and lentils are high in potassium. Black pepper has 260% more potassium than lentil - black pepper has 1329mg of potassium in 100 grams and lentil has 369mg of potassium.