Lentils vs. Brazil Nut
Nutrition comparison of Cooked Lentils and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and brazil nut:
- Both brazil nut and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Brazil nut has more thiamin, however, lentil contains more riboflavin, niacin, pantothenic acid and folate.
- Brazil nut has signficantly more Vitamin E than lentil.
- Brazil nut is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and lentils are high in calories. Brazil nut has 468% more calories than lentil - brazil nut has 659 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Brazil Nut | |
|---|---|---|
| Protein | 30% | 8% |
| Carbohydrates | 67% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 42% less carbohydrates than lentil - brazil nut has 11.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both brazil nut and lentils are high in dietary fiber. Lentil has a little more dietary fiber (5%) than brazil nut by weight - brazil nut has 7.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Brazil nut and lentils contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both brazil nut and lentils are high in protein. Brazil nut has 59% more protein than lentil - brazil nut has 14.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and lentil has 100% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Brazil nut and lentils contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and brazil nut contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than lentil - brazil nut has 5.7mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and brazil nut contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, lentil contains more riboflavin, niacin, pantothenic acid and folate. Both lentils and brazil nut contain significant amounts of Vitamin B6.
| Lentils | Brazil Nut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.617 MG |
| Riboflavin | 0.073 MG | 0.035 MG |
| Niacin | 1.06 MG | 0.295 MG |
| Pantothenic acid | 0.638 MG | 0.184 MG |
| Vitamin B6 | 0.178 MG | 0.101 MG |
| Folate | 181 UG | 22 UG |
Minerals
calcium
Brazil nut is an excellent source of calcium and it has 742% more calcium than lentil - brazil nut has 160mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both brazil nut and lentils are high in iron. Lentil has 37% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both brazil nut and lentils are high in potassium. Brazil nut has 79% more potassium than lentil - brazil nut has 659mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.036 G |
| Total | 0.037 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than lentil per 100 grams.
| Lentils | Brazil Nut | |
|---|---|---|
| linoleic acid | 0.137 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 0.137 G | 24.381 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 Brazil Nut .
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Cooked Lentils g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brazil nut or lentils contain more calories in 100 grams?Both brazil nut and lentils are high in calories. Brazil nut has 470% more calories than lentil - brazil nut has 659 calories in 100g and lentil has 116 calories.
Does brazil nut or lentils have more carbohydrates?
By weight, brazil nut has 40% fewer carbohydrates than lentil - brazil nut has 11.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does brazil nut or lentils contain more calcium?
Brazil nut is a rich source of calcium and it has 740% more calcium than lentil - brazil nut has 160mg of calcium in 100 grams and lentil has 19mg of calcium.
Does brazil nut or lentils contain more iron?
Both brazil nut and lentils are high in iron. Lentil has 40% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does brazil nut or lentils contain more potassium?
Both brazil nut and lentils are high in potassium. Brazil nut has 80% more potassium than lentil - brazil nut has 659mg of potassium in 100 grams and lentil has 369mg of potassium.