Lentils vs. Pork
Nutrition comparison of Cooked Lentils and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pork:
- Both pork and lentils are high in calories, potassium and protein.
- Lentil is an excellent source of dietary fiber and iron.
- Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and lentils are high in calories. Pork has 156% more calories than lentil - pork has 297 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pork | |
|---|---|---|
| Protein | 30% | 36% |
| Carbohydrates | 67% | ~ |
| Fat | 3% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than pork - lentil has 7.9g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and lentils are high in protein. Pork has 185% more protein than lentil - pork has 25.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Pork is high in saturated fat and lentil has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Pork and lentils contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Pork and lentils contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than lentil - pork has 21iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Pork and lentils contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and pork contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more folate. Both lentils and pork contain significant amounts of pantothenic acid.
| Lentils | Pork | |
|---|---|---|
| Thiamin | 0.169 MG | 0.706 MG |
| Riboflavin | 0.073 MG | 0.22 MG |
| Niacin | 1.06 MG | 4.206 MG |
| Pantothenic acid | 0.638 MG | 0.52 MG |
| Vitamin B6 | 0.178 MG | 0.391 MG |
| Folate | 181 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Pork and lentils contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 158% more iron than pork - pork has 1.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pork and lentils are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and pork contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Pork | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.07 G |
| Total | 0.037 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than lentil per 100 grams.
| Lentils | Pork | |
|---|---|---|
| linoleic acid | 0.137 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.137 G | 1.72 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 (%) |
Cooked Pork 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 pork or lentils contain more calories in 100 grams?Both pork and lentils are high in calories. Pork has 160% more calories than lentil - pork has 297 calories in 100g and lentil has 116 calories.
Is pork or lentils better for protein?
Both pork and lentils are high in protein. Pork has 190% more protein than lentil - pork has 25.7g of protein per 100 grams and lentil has 9g of protein.
Does lentils or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and pork has no carbs..
Does pork or lentils contain more iron?
Lentil is an abundant source of iron and it has 160% more iron than pork - pork has 1.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pork or lentils contain more potassium?
Both pork and lentils are high in potassium. Pork is very similar to pork for potassium - pork has 362mg of potassium in 100 grams and lentil has 369mg of potassium.