Lentils vs. Peanuts
Nutrition comparison of Cooked Lentils and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and peanuts:
- Both lentils and peanuts are high in calories, dietary fiber, potassium and protein.
- Lentil is an excellent source of iron.
- Peanut has more riboflavin, niacin and Vitamin B6.
- Peanut is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and peanuts are high in calories. Peanut has 406% more calories than lentil - lentil has 116 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Lentils has a macronutrient ratio of 30:67:3 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Peanuts | |
|---|---|---|
| Protein | 30% | 16% |
| Carbohydrates | 67% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and peanuts contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both lentils and peanuts are high in dietary fiber. Peanut has a little more dietary fiber (6%) than lentil by weight - lentil has 7.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Lentils and peanuts contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both lentils and peanuts are high in protein. Peanut has 170% more protein than lentil - lentil has 9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and lentil has 99% less saturated fat than peanut - lentil has 0.05g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and lentils are low in trans fat - peanut has 0.03g of trans fat per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than peanut - lentil has 1.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Lentils and peanuts contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 43 times more Vitamin E than lentil - lentil has 0.11mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Lentils and peanuts contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin and Vitamin B6. Both lentils and peanuts contain significant amounts of thiamin, pantothenic acid and folate.
| Lentils | Peanuts | |
|---|---|---|
| Thiamin | 0.169 MG | 0.152 MG |
| Riboflavin | 0.073 MG | 0.197 MG |
| Niacin | 1.06 MG | 14.355 MG |
| Pantothenic acid | 0.638 MG | 1.011 MG |
| Vitamin B6 | 0.178 MG | 0.466 MG |
| Folate | 181 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 205% more calcium than lentil - lentil has 19mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Lentil is an excellent source of iron and it has 111% more iron than peanut - lentil has 3.3mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both lentils and peanuts are high in potassium. Peanut has 72% more potassium than lentil - lentil has 369mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.026 G |
| Total | 0.037 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than lentil per 100 grams.
| Lentils | Peanuts | |
|---|---|---|
| linoleic acid | 0.137 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.137 G | 9.719 G |
Customize your serving size
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 Lentils or Peanuts .
Cooked Lentils g
()
|
Daily Values (%) |
Peanuts 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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 | |||
FAQ
Does lentils or peanuts contain more calories in 100 grams?Both lentils and peanuts are high in calories. Peanut has 410% more calories than lentil - lentil has 116 calories in 100g and peanut has 587 calories.
Does lentils or peanuts have more carbohydrates?
By weight, lentils and peanuts contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does lentils or peanuts contain more iron?
Lentil is an abundant source of iron and it has 110% more iron than peanut - lentil has 3.3mg of iron in 100 grams and peanut has 1.6mg of iron.
Does lentils or peanuts contain more potassium?
Both lentils and peanuts are high in potassium. Peanut has 70% more potassium than lentil - lentil has 369mg of potassium in 100 grams and peanut has 634mg of potassium.