Lentils vs. Fish Sauce
Nutrition comparison of Cooked Lentils and Fish Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
fish sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and fish sauce:
- Both lentils and fish sauce are high in potassium.
- Fish sauce has 4.5 times less carbohydrates than lentil.
- Fish sauce is a great source of calcium.
- Lentil has more thiamin, pantothenic acid and folate, however, fish sauce contains more niacin, Vitamin B6 and Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Fish Sauce (Sauce, fish, ready-to-serve) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and fish sauce has 70% less calories than lentil - lentil has 116 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and similar to fish sauce for fat. Lentils has a macronutrient ratio of 31:69:0 and for fish sauce, 56:44:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Fish Sauce | |
|---|---|---|
| Protein | 31% | 56% |
| Carbohydrates | 69% | 44% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Fish sauce has 4.5 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than fish sauce - lentil has 7.9g of dietary fiber per 100 grams and fish sauce does not contain significant amounts.
sugar
Lentils and fish sauce contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and fish sauce has 3.6g of sugar.
Protein
protein
Lentil is a great source of protein and it has 78% more protein than fish sauce - lentil has 9g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Both lentils and fish sauce are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
Vitamins
Vitamin C
Lentils and fish sauce contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and fish sauce has 0.5mg of Vitamin C.
Vitamin A
Fish sauce and lentils contain similar amounts of Vitamin A - fish sauce has 4ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and fish sauce contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and fish sauce does not contain significant amounts.
Vitamin K
Lentils and fish sauce contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and fish sauce does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate, however, fish sauce contains more niacin, Vitamin B6 and Vitamin B12. Both lentils and fish sauce contain significant amounts of riboflavin.
| Lentils | Fish Sauce | |
|---|---|---|
| Thiamin | 0.169 MG | 0.012 MG |
| Riboflavin | 0.073 MG | 0.057 MG |
| Niacin | 1.06 MG | 2.313 MG |
| Pantothenic acid | 0.638 MG | 0.118 MG |
| Vitamin B6 | 0.178 MG | 0.396 MG |
| Folate | 181 UG | 51 UG |
| Vitamin B12 | ~ | 0.48 UG |
Minerals
calcium
Fish sauce is a great source of calcium and it has 126% more calcium than lentil - lentil has 19mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
Lentil is an excellent source of iron and it has 327% more iron than fish sauce - lentil has 3.3mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Both lentils and fish sauce are high in potassium. Lentil has 28% more potassium than fish sauce - lentil has 369mg of potassium per 100 grams and fish sauce has 288mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than fish sauce per 100 grams.
| Lentils | Fish Sauce | |
|---|---|---|
| alpha linoleic acid | 0.037 G | ~ |
| DHA | ~ | 0.002 G |
| EPA | ~ | 0.001 G |
| Total | 0.037 G | 0.003 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 Fish Sauce (Sauce, fish, ready-to-serve) .
Cooked Lentils g
()
|
Daily Values (%) |
Fish Sauce 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 lentils or fish sauce contain more calories in 100 grams?Lentil is high in calories and fish sauce has 70% less calories than lentil - lentil has 116 calories in 100g and fish sauce has 35 calories.
Is lentils or fish sauce better for protein?
Lentil is a great source of protein and it has 80% more protein than fish sauce - lentil has 9g of protein per 100 grams and fish sauce has 5.1g of protein.
Does lentils or fish sauce have more carbohydrates?
By weight, fish sauce has 4.5 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and fish sauce has 3.6g of carbohydrates.
Does lentils or fish sauce contain more iron?
Lentil is an abundant source of iron and it has 330% more iron than fish sauce - lentil has 3.3mg of iron in 100 grams and fish sauce has 0.78mg of iron.
Does lentils or fish sauce contain more potassium?
Both lentils and fish sauce are high in potassium. Lentil has 30% more potassium than fish sauce - lentil has 369mg of potassium in 100 grams and fish sauce has 288mg of potassium.