Lentils vs. Flaxseeds
Nutrition comparison of Cooked Lentils and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and flaxseeds:
- Both flaxseeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more folate.
- Flaxseed is an excellent source of calcium.
- Lentil has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and lentils are high in calories. Flaxseed has 360% more calories than lentil - flaxseed has 534 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 flaxseeds per calorie. Lentils has a macronutrient ratio of 30:67:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Flaxseeds | |
|---|---|---|
| Protein | 30% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Lentil has 30% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both flaxseeds and lentils are high in dietary fiber. Flaxseed has 246% more dietary fiber than lentil - flaxseed has 27.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Flaxseeds and lentils contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both flaxseeds and lentils are high in protein. Flaxseed has 103% more protein than lentil - flaxseed has 18.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and lentils contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and flaxseeds contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and lentils contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Flaxseeds and lentils contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more folate. Both lentils and flaxseeds contain significant amounts of pantothenic acid.
| Lentils | Flaxseeds | |
|---|---|---|
| Thiamin | 0.169 MG | 1.644 MG |
| Riboflavin | 0.073 MG | 0.161 MG |
| Niacin | 1.06 MG | 3.08 MG |
| Pantothenic acid | 0.638 MG | 0.985 MG |
| Vitamin B6 | 0.178 MG | 0.473 MG |
| Folate | 181 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 12 times more calcium than lentil - flaxseed has 255mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both flaxseeds and lentils are high in iron. Flaxseed has 72% more iron than lentil - flaxseed has 5.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both flaxseeds and lentils are high in potassium. Flaxseed has 120% more potassium than lentil - flaxseed has 813mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 22.813 G |
| Total | 0.037 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than lentil per 100 grams.
| Lentils | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.137 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.137 G | 5.91 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 (%) |
Flaxseeds 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 % |
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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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 % |
|
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 flaxseeds or lentils contain more calories in 100 grams?Both flaxseeds and lentils are high in calories. Flaxseed has 360% more calories than lentil - flaxseed has 534 calories in 100g and lentil has 116 calories.
Does flaxseeds or lentils have more carbohydrates?
By weight, lentil has 30% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does flaxseeds or lentils contain more calcium?
Flaxseed is a rich source of calcium and it has 12 times more calcium than lentil - flaxseed has 255mg of calcium in 100 grams and lentil has 19mg of calcium.
Does flaxseeds or lentils contain more iron?
Both flaxseeds and lentils are high in iron. Flaxseed has 70% more iron than lentil - flaxseed has 5.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does flaxseeds or lentils contain more potassium?
Both flaxseeds and lentils are high in potassium. Flaxseed has 120% more potassium than lentil - flaxseed has 813mg of potassium in 100 grams and lentil has 369mg of potassium.