Lentils vs. Cabbage
Nutrition comparison of Cooked Lentils and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and cabbage:
- Both cabbage and lentils are high in dietary fiber.
- Cabbage has 71% less carbohydrates than lentil.
- Cabbage has signficantly more Vitamin K than lentil.
- Cabbage is an excellent source of Vitamin C.
- Lentil has more thiamin, niacin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and cabbage has 78% less calories than lentil - cabbage has 25 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to cabbage for fat. Lentils has a macronutrient ratio of 30:67:3 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Cabbage | |
|---|---|---|
| Protein | 30% | 17% |
| Carbohydrates | 67% | 80% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 71% less carbohydrates than lentil - cabbage has 5.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both cabbage and lentils are high in dietary fiber. Lentil has 216% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Cabbage and lentils contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 605% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both cabbage and lentils are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 23 times more Vitamin C than lentil - cabbage has 36.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Cabbage and lentils contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Cabbage and lentils contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than lentil - cabbage has 76ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid and folate. Both lentils and cabbage contain significant amounts of riboflavin and Vitamin B6.
| Lentils | Cabbage | |
|---|---|---|
| Thiamin | 0.169 MG | 0.061 MG |
| Riboflavin | 0.073 MG | 0.04 MG |
| Niacin | 1.06 MG | 0.234 MG |
| Pantothenic acid | 0.638 MG | 0.212 MG |
| Vitamin B6 | 0.178 MG | 0.124 MG |
| Folate | 181 UG | 43 UG |
Minerals
calcium
Cabbage has 111% more calcium than lentil - cabbage has 40mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 609% more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 117% more potassium than cabbage - cabbage has 170mg 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 | Cabbage | |
|---|---|---|
| beta-carotene | 5 UG | 42 UG |
| alpha-carotene | ~ | 33 UG |
| lutein + zeaxanthin | ~ | 30 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than cabbage per 100 grams.
| Lentils | Cabbage | |
|---|---|---|
| linoleic acid | 0.137 G | 0.017 G |
| Total | 0.137 G | 0.017 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.
Cooked Lentils g
()
|
Daily Values (%) |
Cabbage 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 cabbage or lentils contain more calories in 100 grams?Lentil is high in calories and cabbage has 80% less calories than lentil - cabbage has 25 calories in 100g and lentil has 116 calories.
Does cabbage or lentils have more carbohydrates?
By weight, cabbage has 70% fewer carbohydrates than lentil - cabbage has 5.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cabbage or lentils contain more iron?
Lentil is an abundant source of iron and it has 610% more iron than cabbage - cabbage has 0.47mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cabbage or lentils contain more potassium?
Lentil is a rich source of potassium and it has 120% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and lentil has 369mg of potassium.