Boiled Egg vs. Lentils
Nutrition comparison of Cooked Boiled Egg and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and lentils:
- Both lentils and boiled egg are high in calories and protein.
- Boiled egg has 16.9 times less carbohydrates than lentil.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, boiled egg has more dha than lentil.
- Lentil has 60.6 times less saturated fat than boiled egg.
- Lentil has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and boiled egg are high in calories. Boiled egg has 34% more calories than lentil - lentil has 116 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Lentils | |
|---|---|---|
| Protein | 34% | 30% |
| Carbohydrates | 3% | 67% |
| Fat | 64% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 16.9 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - lentil has 7.9g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Lentils and boiled egg contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both lentils and boiled egg are high in protein. Boiled egg has 39% more protein than lentil - lentil has 9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Lentil has 60.6 times less saturated fat than boiled egg - lentil has 0.05g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and lentil has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than boiled egg - lentil has 1.5mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than lentil - boiled egg has 149ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than lentil - boiled egg has 87iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and boiled egg contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Lentils and boiled egg contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both boiled egg and lentils contain significant amounts of Vitamin B6.
| Boiled Egg | Lentils | |
|---|---|---|
| Thiamin | 0.066 MG | 0.169 MG |
| Riboflavin | 0.513 MG | 0.073 MG |
| Niacin | 0.064 MG | 1.06 MG |
| Pantothenic acid | 1.398 MG | 0.638 MG |
| Vitamin B6 | 0.121 MG | 0.178 MG |
| Folate | 44 UG | 181 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 163% more calcium than lentil - lentil has 19mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Lentil is an excellent source of iron and it has 180% more iron than boiled egg - lentil has 3.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Lentil is an excellent source of potassium and it has 193% more potassium than boiled egg - lentil has 369mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg and lentils contain small amounts of beta-carotene.
| Boiled Egg | Lentils | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than lentil per 100 grams. Both boiled egg and lentils contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.037 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than lentil per 100 grams.
| Boiled Egg | Lentils | |
|---|---|---|
| linoleic acid | 1.188 G | 0.137 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Cooked Boiled Egg 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 lentils or boiled egg contain more calories in 100 grams?Both lentils and boiled egg are high in calories. Boiled egg has 30% more calories than lentil - lentil has 116 calories in 100g and boiled egg has 155 calories.
Is lentils or boiled egg better for protein?
Both lentils and boiled egg are high in protein. Boiled egg has 40% more protein than lentil - lentil has 9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does lentils or boiled egg have more carbohydrates?
By weight, boiled egg has 16.9 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does lentils or boiled egg contain more iron?
Lentil is an abundant source of iron and it has 180% more iron than boiled egg - lentil has 3.3mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does lentils or boiled egg contain more potassium?
Lentil is a rich source of potassium and it has 190% more potassium than boiled egg - lentil has 369mg of potassium in 100 grams and boiled egg has 126mg of potassium.