Lentils vs. Coconut
Nutrition comparison of Cooked Lentils and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and coconut:
- Both coconut and lentils are high in calories, dietary fiber, iron and potassium.
- Lentil has 71% less sugar than coconut.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and lentils are high in calories. Coconut has 205% more calories than lentil - coconut has 354 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 coconut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Coconut | |
|---|---|---|
| Protein | 30% | 4% |
| Carbohydrates | 67% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and lentils contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both coconut and lentils are high in dietary fiber. Coconut has 14% more dietary fiber than lentil - coconut has 9g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 71% less sugar than coconut - coconut has 6.2g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 171% more protein than coconut - coconut has 3.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Coconut is high in saturated fat and lentil has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Coconut and lentils contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and coconut contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and lentils contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Coconut and lentils contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both lentils and coconut contain significant amounts of niacin.
| Lentils | Coconut | |
|---|---|---|
| Thiamin | 0.169 MG | 0.066 MG |
| Riboflavin | 0.073 MG | 0.02 MG |
| Niacin | 1.06 MG | 0.54 MG |
| Pantothenic acid | 0.638 MG | 0.3 MG |
| Vitamin B6 | 0.178 MG | 0.054 MG |
| Folate | 181 UG | 26 UG |
Minerals
calcium
Coconut and lentils contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both coconut and lentils are high in iron. Lentil has 37% more iron than coconut - coconut has 2.4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both coconut and lentils are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than lentil per 100 grams.
| Lentils | Coconut | |
|---|---|---|
| linoleic acid | 0.137 G | 0.366 G |
| Total | 0.137 G | 0.366 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 (%) |
Coconut 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 coconut or lentils contain more calories in 100 grams?Both coconut and lentils are high in calories. Coconut has 210% more calories than lentil - coconut has 354 calories in 100g and lentil has 116 calories.
Does coconut or lentils have more carbohydrates?
By weight, coconut and lentils contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does coconut or lentils contain more iron?
Both coconut and lentils are high in iron. Lentil has 40% more iron than coconut - coconut has 2.4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does coconut or lentils contain more potassium?
Both coconut and lentils are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and lentil has 369mg of potassium.