Lentils vs. Chia Seeds
Nutrition comparison of Cooked Lentils and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and chia seeds:
- Both chia seeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin, riboflavin and niacin, however, lentil contains more pantothenic acid, Vitamin B6 and folate.
- Chia seed is an excellent source of calcium.
- Lentil has 61.8 times less saturated fat than chia seed.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and lentils are high in calories. Chia seed has 319% more calories than lentil - chia seed has 486 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Lentils has a macronutrient ratio of 30:67:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Chia Seeds | |
|---|---|---|
| Protein | 30% | 13% |
| Carbohydrates | 67% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and lentil has 52% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both chia seeds and lentils are high in dietary fiber. Chia seed has 335% more dietary fiber than lentil - chia seed has 34.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Chia seed has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and lentils are high in protein. Chia seed has 83% more protein than lentil - chia seed has 16.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 61.8 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
trans fat
Both chia seeds and lentils are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and lentils contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and chia seeds contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and lentils contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and chia seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, lentil contains more pantothenic acid, Vitamin B6 and folate.
| Lentils | Chia Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.62 MG |
| Riboflavin | 0.073 MG | 0.17 MG |
| Niacin | 1.06 MG | 8.83 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | ~ |
| Folate | 181 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 32 times more calcium than lentil - chia seed has 631mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both chia seeds and lentils are high in iron. Chia seed has 132% more iron than lentil - chia seed has 7.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both chia seeds and lentils are high in potassium. Chia seed has a little more potassium (10%) than lentil by weight - chia seed has 407mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 17.83 G |
| Total | 0.037 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than lentil per 100 grams.
| Lentils | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.137 G | 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .
Cooked Lentils g
()
|
Daily Values (%) |
Chia Seeds 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 % |
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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 % |
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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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 chia seeds or lentils contain more calories in 100 grams?Both chia seeds and lentils are high in calories. Chia seed has 320% more calories than lentil - chia seed has 486 calories in 100g and lentil has 116 calories.
Does chia seeds or lentils have more carbohydrates?
By weight, chia seed is high in carbohydrates and lentil has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does chia seeds or lentils contain more calcium?
Chia seed is a rich source of calcium and it has 32 times more calcium than lentil - chia seed has 631mg of calcium in 100 grams and lentil has 19mg of calcium.
Does chia seeds or lentils contain more iron?
Both chia seeds and lentils are high in iron. Chia seed has 130% more iron than lentil - chia seed has 7.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does chia seeds or lentils contain more potassium?
Both chia seeds and lentils are high in potassium. Chia seed has a little more potassium ( 10%) than lentil by weight - chia seed has 407mg of potassium in 100 grams and lentil has 369mg of potassium.