Grapefruit vs. Lentils
Nutrition comparison of Grapefruit and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and lentils:
- Grapefruit is an excellent source of Vitamin C.
- Lentil has 74% less sugar than grapefruit.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and grapefruit has 64% less calories than lentil - lentil has 116 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and similar to lentils for fat. Grapefruit has a macronutrient ratio of 7:91:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Lentils | |
|---|---|---|
| Protein | 7% | 30% |
| Carbohydrates | 91% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 47% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 394% more dietary fiber than grapefruit - lentil has 7.9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Lentil has 74% less sugar than grapefruit - lentil has 1.8g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Lentil is a great source of protein and it has 10 times more protein than grapefruit - lentil has 9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both lentils and grapefruit are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 19 times more Vitamin C than lentil - lentil has 1.5mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than lentil - grapefruit has 58ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and grapefruit contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Lentils and grapefruit contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Lentils | |
|---|---|---|
| Thiamin | 0.043 MG | 0.169 MG |
| Riboflavin | 0.031 MG | 0.073 MG |
| Niacin | 0.204 MG | 1.06 MG |
| Pantothenic acid | 0.262 MG | 0.638 MG |
| Vitamin B6 | 0.053 MG | 0.178 MG |
| Folate | 13 UG | 181 UG |
Minerals
calcium
Lentils and grapefruit contain similar amounts of calcium - lentil has 19mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Lentil is an excellent source of iron and it has 40 times more iron than grapefruit - lentil has 3.3mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Lentil is an excellent source of potassium and it has 173% more potassium than grapefruit - lentil has 369mg of potassium per 100 grams and grapefruit has 135mg 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,
| Grapefruit | Lentils | |
|---|---|---|
| beta-carotene | 686 UG | 5 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.037 G |
| Total | 0.008 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Lentils | |
|---|---|---|
| linoleic acid | 0.029 G | 0.137 G |
| Total | 0.029 G | 0.137 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Grapefruit g
()
|
Daily Values (%) |
Cooked Lentils 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 grapefruit contain more calories in 100 grams?Lentil is high in calories and grapefruit has 60% less calories than lentil - lentil has 116 calories in 100g and grapefruit has 42 calories.
Does lentils or grapefruit have more carbohydrates?
By weight, grapefruit has 50% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does lentils or grapefruit contain more iron?
Lentil is an abundant source of iron and it has 40 times more iron than grapefruit - lentil has 3.3mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does lentils or grapefruit contain more potassium?
Lentil is a rich source of potassium and it has 170% more potassium than grapefruit - lentil has 369mg of potassium in 100 grams and grapefruit has 135mg of potassium.