Lentils vs. Kimchi
Nutrition comparison of Cooked Lentils and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and kimchi:
- Both kimchi and lentils are high in iron.
- Kimchi has 7.3 times less carbohydrates than lentil.
- Lentil has more thiamin, pantothenic acid and folate, however, kimchi contains more riboflavin.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and kimchi has 87% less calories than lentil - kimchi has 15 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, heavier in carbs and much lighter in fat compared to kimchi per calorie. Lentils has a macronutrient ratio of 30:67:3 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Kimchi | |
|---|---|---|
| Protein | 30% | 24% |
| Carbohydrates | 67% | 51% |
| Fat | 3% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has 7.3 times less carbohydrates than lentil - kimchi has 2.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 394% more dietary fiber than kimchi - kimchi has 1.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Kimchi and lentils contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 720% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both kimchi and lentils are low in saturated fat - kimchi has 0.07g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than kimchi - lentil has 1.5mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kimchi and lentils contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Kimchi and lentils contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Kimchi has 24 times more Vitamin K than lentil - kimchi has 43.6ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate, however, kimchi contains more riboflavin. Both lentils and kimchi contain significant amounts of niacin and Vitamin B6.
| Lentils | Kimchi | |
|---|---|---|
| Thiamin | 0.169 MG | 0.01 MG |
| Riboflavin | 0.073 MG | 0.21 MG |
| Niacin | 1.06 MG | 1.1 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.213 MG |
| Folate | 181 UG | 52 UG |
Minerals
calcium
Kimchi has 74% more calcium than lentil - kimchi has 33mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both kimchi and lentils are high in iron. Lentil has 33% more iron than kimchi - kimchi has 2.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 144% more potassium than kimchi - kimchi has 151mg 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,
| Lentils | Kimchi | |
|---|---|---|
| beta-carotene | 5 UG | 55 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.137 G |
| Total | 0.037 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and kimchi contain significant amounts of linoleic acid.
| Lentils | Kimchi | |
|---|---|---|
| linoleic acid | 0.137 G | 0.104 G |
| Total | 0.137 G | 0.104 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 (%) |
Kimchi 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 kimchi or lentils contain more calories in 100 grams?Lentil is high in calories and kimchi has 90% less calories than lentil - kimchi has 15 calories in 100g and lentil has 116 calories.
Does kimchi or lentils have more carbohydrates?
By weight, kimchi has 7.3 times fewer carbohydrates than lentil - kimchi has 2.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does kimchi or lentils contain more iron?
Both kimchi and lentils are high in iron. Lentil has 30% more iron than kimchi - kimchi has 2.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does kimchi or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than kimchi - kimchi has 151mg of potassium in 100 grams and lentil has 369mg of potassium.