Lentils vs. Hemp Seeds
Nutrition comparison of Cooked Lentils and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and hemp seeds:
- Both hemp seeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 57% less carbohydrates than lentil.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more pantothenic acid.
- Hemp seed is an excellent source of calcium.
- Lentil has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and lentils are high in calories. Hemp seed has 377% more calories than lentil - hemp seed has 553 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 hemp seeds per calorie. Lentils has a macronutrient ratio of 31:69:0 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Hemp Seeds | |
|---|---|---|
| Protein | 31% | 21% |
| Carbohydrates | 69% | 6% |
| Fat | ~ | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 57% less carbohydrates than lentil - hemp seed has 8.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both hemp seeds and lentils are high in dietary fiber. Lentil has 98% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Hemp seeds and lentils contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both hemp seeds and lentils are high in protein. Hemp seed has 250% more protein than lentil - hemp seed has 31.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and lentils contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Hemp seeds and lentils contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Hemp seeds and lentils contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and hemp seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, lentil contains more pantothenic acid. Both lentils and hemp seeds contain significant amounts of folate.
| Lentils | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 1.275 MG |
| Riboflavin | 0.073 MG | 0.285 MG |
| Niacin | 1.06 MG | 9.2 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.6 MG |
| Folate | 181 UG | 110 UG |
Minerals
calcium
Hemp seed is an excellent source of calcium and it has 268% more calcium than lentil - hemp seed has 70mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both hemp seeds and lentils are high in iron. Hemp seed has 139% more iron than lentil - hemp seed has 8mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both hemp seeds and lentils are high in potassium. Hemp seed has 225% more potassium than lentil - hemp seed has 1200mg 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 hemp seeds contain small amounts of beta-carotene.
| Lentils | Hemp Seeds | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 10.024 G |
| Total | 0.037 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than lentil per 100 grams.
| Lentils | Hemp Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 0.137 G | 28.799 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked Lentils g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or lentils contain more calories in 100 grams?Both hemp seeds and lentils are high in calories. Hemp seed has 380% more calories than lentil - hemp seed has 553 calories in 100g and lentil has 116 calories.
Is hemp seeds or lentils better for protein?
Both hemp seeds and lentils are high in protein. Hemp seed has 250% more protein than lentil - hemp seed has 31.6g of protein per 100 grams and lentil has 9g of protein.
Does hemp seeds or lentils have more carbohydrates?
By weight, hemp seed has 60% fewer carbohydrates than lentil - hemp seed has 8.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does hemp seeds or lentils contain more calcium?
Hemp seed is a rich source of calcium and it has 270% more calcium than lentil - hemp seed has 70mg of calcium in 100 grams and lentil has 19mg of calcium.
Does hemp seeds or lentils contain more iron?
Both hemp seeds and lentils are high in iron. Hemp seed has 140% more iron than lentil - hemp seed has 8mg of iron in 100 grams and lentil has 3.3mg of iron.
Does hemp seeds or lentils contain more potassium?
Both hemp seeds and lentils are high in potassium. Hemp seed has 230% more potassium than lentil - hemp seed has 1200mg of potassium in 100 grams and lentil has 369mg of potassium.