Lentils vs. Chestnut
Nutrition comparison of Cooked Lentils and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and chestnut:
- Both chestnut and lentils are high in calories, dietary fiber and potassium.
- Chestnut has more riboflavin and Vitamin B6, however, lentil contains more folate.
- Chestnut is an excellent source of Vitamin C.
- Lentil has 4.8 times less sugar than chestnut.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chestnut and lentils are high in calories. Chestnut has 111% more calories than lentil - chestnut has 245 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, lighter in carbs and lighter in fat compared to chestnut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Chestnut | |
|---|---|---|
| Protein | 30% | 5% |
| Carbohydrates | 67% | 87% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and lentil has 62% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both chestnut and lentils are high in dietary fiber. Lentil has 55% more dietary fiber than chestnut - chestnut has 5.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 4.8 times less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 185% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both chestnut and lentils are low in saturated fat - chestnut has 0.41g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 16 times more Vitamin C than lentil - chestnut has 26mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Chestnut and lentils contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Chestnut and lentils contain similar amounts of Vitamin E - chestnut has 0.5mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Chestnut and lentils contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Chestnut has more riboflavin and Vitamin B6, however, lentil contains more folate. Both lentils and chestnut contain significant amounts of thiamin, niacin and pantothenic acid.
| Lentils | Chestnut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.243 MG |
| Riboflavin | 0.073 MG | 0.175 MG |
| Niacin | 1.06 MG | 1.342 MG |
| Pantothenic acid | 0.638 MG | 0.554 MG |
| Vitamin B6 | 0.178 MG | 0.497 MG |
| Folate | 181 UG | 70 UG |
Minerals
calcium
Chestnut has 53% more calcium than lentil - chestnut has 29mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 266% more iron than chestnut - chestnut has 0.91mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both chestnut and lentils are high in potassium. Chestnut has 60% more potassium than lentil - chestnut has 592mg 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, both lentils and chestnut contain small amounts of beta-carotene.
| Lentils | Chestnut | |
|---|---|---|
| beta-carotene | 5 UG | 14 UG |
| lutein + zeaxanthin | ~ | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chestnut has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.093 G |
| Total | 0.037 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, chestnut has more linoleic acid than lentil per 100 grams.
| Lentils | Chestnut | |
|---|---|---|
| linoleic acid | 0.137 G | 0.776 G |
| Total | 0.137 G | 0.776 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 (%) |
Chestnut 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 chestnut or lentils contain more calories in 100 grams?Both chestnut and lentils are high in calories. Chestnut has 110% more calories than lentil - chestnut has 245 calories in 100g and lentil has 116 calories.
Does chestnut or lentils have more carbohydrates?
By weight, chestnut is high in carbohydrates and lentil has 60% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does chestnut or lentils contain more iron?
Lentil is an abundant source of iron and it has 270% more iron than chestnut - chestnut has 0.91mg of iron in 100 grams and lentil has 3.3mg of iron.
Does chestnut or lentils contain more potassium?
Both chestnut and lentils are high in potassium. Chestnut has 60% more potassium than lentil - chestnut has 592mg of potassium in 100 grams and lentil has 369mg of potassium.