Lentils vs. Garlic
Nutrition comparison of Cooked Lentils and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and garlic:
- Both garlic and lentils are high in calories, dietary fiber and potassium.
- Garlic has more Vitamin B6, however, lentil contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
- 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and lentils are high in calories. Garlic has 28% more calories than lentil - garlic has 149 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to garlic for fat. Lentils has a macronutrient ratio of 30:67:3 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Garlic | |
|---|---|---|
| Protein | 30% | 16% |
| Carbohydrates | 67% | 82% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and lentil has 39% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both garlic and lentils are high in dietary fiber. Lentil has 276% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Garlic and lentils contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 42% more protein than garlic - garlic has 6.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both garlic and lentils are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 19 times more Vitamin C than lentil - garlic has 31.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and garlic contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and lentils contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Garlic and lentils contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more Vitamin B6, however, lentil contains more folate. Both lentils and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Lentils | Garlic | |
|---|---|---|
| Thiamin | 0.169 MG | 0.2 MG |
| Riboflavin | 0.073 MG | 0.11 MG |
| Niacin | 1.06 MG | 0.7 MG |
| Pantothenic acid | 0.638 MG | 0.596 MG |
| Vitamin B6 | 0.178 MG | 1.235 MG |
| Folate | 181 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 853% more calcium than lentil - garlic has 181mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 96% more iron than garlic - garlic has 1.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both garlic and lentils are high in potassium. Garlic has a little more potassium (9%) than lentil by weight - garlic has 401mg 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 garlic contain small amounts of beta-carotene.
| Lentils | Garlic | |
|---|---|---|
| beta-carotene | 5 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and garlic contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.02 G |
| Total | 0.037 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and garlic contain significant amounts of linoleic acid.
| Lentils | Garlic | |
|---|---|---|
| linoleic acid | 0.137 G | 0.229 G |
| Total | 0.137 G | 0.229 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 (%) |
Garlic 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 garlic or lentils contain more calories in 100 grams?Both garlic and lentils are high in calories. Garlic has 30% more calories than lentil - garlic has 149 calories in 100g and lentil has 116 calories.
Does garlic or lentils have more carbohydrates?
By weight, garlic is high in carbohydrates and lentil has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does garlic or lentils contain more calcium?
Garlic is a rich source of calcium and it has 850% more calcium than lentil - garlic has 181mg of calcium in 100 grams and lentil has 19mg of calcium.
Does garlic or lentils contain more iron?
Lentil is an abundant source of iron and it has 100% more iron than garlic - garlic has 1.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does garlic or lentils contain more potassium?
Both garlic and lentils are high in potassium. Garlic has a little more potassium ( 10%) than lentil by weight - garlic has 401mg of potassium in 100 grams and lentil has 369mg of potassium.