Grapes vs. Lentils
Nutrition comparison of Grapes and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and lentils:
- Lentil has 7.6 times less sugar than grape.
- Lentil has more thiamin, niacin, pantothenic acid 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) 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 grape has 41% less calories than lentil - lentil has 116 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and similar to lentils for fat. Grapes has a macronutrient ratio of 4:95:2 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Lentils | |
|---|---|---|
| Protein | 4% | 30% |
| Carbohydrates | 95% | 67% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and grapes contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 778% more dietary fiber than grape - lentil has 7.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Lentil has 7.6 times less sugar than grape - lentil has 1.8g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Lentil is a great source of protein and it has 11 times more protein than grape - lentil has 9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both lentils and grapes are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentils and grapes contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and lentils contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and grapes contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Lentils and grapes contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid and folate. Both grapes and lentils contain significant amounts of riboflavin and Vitamin B6.
| Grapes | Lentils | |
|---|---|---|
| Thiamin | 0.069 MG | 0.169 MG |
| Riboflavin | 0.07 MG | 0.073 MG |
| Niacin | 0.188 MG | 1.06 MG |
| Pantothenic acid | 0.05 MG | 0.638 MG |
| Vitamin B6 | 0.086 MG | 0.178 MG |
| Folate | 2 UG | 181 UG |
Minerals
calcium
Lentil has 90% more calcium than grape - lentil has 19mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Lentil is an excellent source of iron and it has 825% more iron than grape - lentil has 3.3mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Lentil is an excellent source of potassium and it has 93% more potassium than grape - lentil has 369mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Lentils | |
|---|---|---|
| beta-carotene | 39 UG | 5 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.037 G |
| Total | 0.011 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than grape per 100 grams.
| Grapes | Lentils | |
|---|---|---|
| linoleic acid | 0.037 G | 0.137 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Lentil is high in calories and grape has 40% less calories than lentil - lentil has 116 calories in 100g and grape has 69 calories.
Does lentils or grapes have more carbohydrates?
By weight, lentils and grapes contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does lentils or grapes contain more iron?
Lentil is an abundant source of iron and it has 830% more iron than grape - lentil has 3.3mg of iron in 100 grams and grape has 0.36mg of iron.
Does lentils or grapes contain more potassium?
Lentil is a rich source of potassium and it has 90% more potassium than grape - lentil has 369mg of potassium in 100 grams and grape has 191mg of potassium.