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 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 4:94:2 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Grapes | Lentils | |
---|---|---|
Protein | 4% | 30% |
Carbohydrates | 94% | 67% |
Fat | 2% | 3% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
Lentil has 90% more calcium than grape - lentil has 19mg of calcium per 100 grams and grape has 10mg of calcium.
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.
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.
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 | ~ |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Grapes or Lentils .
Grapes g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
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 | |||