Lentils vs. Raw Pork Belly
Nutrition comparison of Cooked Lentils and Raw Pork Belly
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
raw pork belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and raw pork belly:
- Both raw pork belly and lentils are high in calories and protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Raw pork belly has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Raw Pork Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork belly and lentils are high in calories. Raw pork belly has 347% more calories than lentil - raw pork belly has 518 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, much heavier in carbs and much lighter in fat compared to raw pork belly per calorie. Lentils has a macronutrient ratio of 30:67:3 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Raw Pork Belly | |
|---|---|---|
| Protein | 30% | 7% |
| Carbohydrates | 67% | ~ |
| Fat | 3% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork belly has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than raw pork belly - lentil has 7.9g of dietary fiber per 100 grams and raw pork belly does not contain significant amounts.
sugar
Raw pork belly has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Both raw pork belly and lentils are high in protein. Raw pork belly has a little more protein (4%) than lentil by weight - raw pork belly has 9.3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and lentil has 100% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than raw pork belly - raw pork belly has 72mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Raw pork belly and lentils contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Raw pork belly and lentils contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Raw pork belly and lentils contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and raw pork belly contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, riboflavin, niacin and Vitamin B12, however, lentil contains more pantothenic acid and folate. Both lentils and raw pork belly contain significant amounts of Vitamin B6.
| Lentils | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.169 MG | 0.396 MG |
| Riboflavin | 0.073 MG | 0.242 MG |
| Niacin | 1.06 MG | 4.647 MG |
| Pantothenic acid | 0.638 MG | 0.256 MG |
| Vitamin B6 | 0.178 MG | 0.13 MG |
| Folate | 181 UG | 1 UG |
| Vitamin B12 | ~ | 0.84 UG |
Minerals
calcium
Lentil has 280% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 540% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 99% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.48 G |
| Total | 0.037 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than lentil per 100 grams.
| Lentils | Raw Pork Belly | |
|---|---|---|
| linoleic acid | 0.137 G | 5.03 G |
| other omega 6 | ~ | 0.14 G |
| Total | 0.137 G | 5.17 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 Raw Pork Belly (Pork, fresh, belly, raw) .
Cooked Lentils 198g
(
cup
)
|
Daily Values (%) |
Raw Pork Belly 454g
(
lb
)
|
|||||
|---|---|---|---|---|---|---|---|
| 230KCAL 12% |
|
5% | calories | 922% |
|
2350KCAL 118% | |
| 40G 16% |
|
>999% | carbohydrates | 5% |
|
||
| 16G 63% |
|
>999% | dietary fiber | 5% |
|
||
| 3.6G | >999% | sugar | 5% | ||||
| 0.75G 1% |
|
5% | total fat | >999% |
|
240G 376% | |
| 0.1G 1% |
|
5% | saturated fat | >999% |
|
88G 487% | |
| 0.13G | 5% | monounsaturated fat | >999% | 112G | |||
| 0.35G | 5% | polyunsaturated fat | >999% | 26G | |||
| 5% | cholesterol | >999% | 327MG | ||||
| 4MG 0.3% |
|
5% | sodium | >999% |
|
145MG 10% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
14UG 2% | ||
| 3MG 4% |
|
114% | Vitamin C | 5% |
|
1.4MG 2% | |
| 38MG 4% |
|
65% | calcium | 5% |
|
23MG 2% | |
| 6.6MG 37% |
|
175% | iron | 5% |
|
2.4MG 13% | |
| 71MG 23% |
|
294% | magnesium | 5% |
|
18MG 6% | |
| 731MG 32% |
|
5% | potassium | 15% |
|
839MG 37% | |
| 0.33MG 30% |
|
5% | thiamin (Vit B1) | 445% |
|
1.8MG 163% | |
| 0.14MG 13% |
|
5% | riboflavin (Vit B2) | 685% |
|
1.1MG 100% | |
| 2.1MG 15% |
|
5% | niacin (Vit B3) | 900% |
|
21MG 151% | |
| 0.35MG 27% |
|
5% | Vitamin B6 | 69% |
|
0.59MG 45% | |
| 1.3MG 25% |
|
8% | pantothenic acid (Vit B5) | 5% |
|
1.2MG 23% | |
| 358UG 90% |
|
>999% | folate (Vit B9) | 5% |
|
4.5UG 1% | |
|
|
5% | Vitamin B12 | >999% |
|
3.8UG 159% | ||
| 0.22MG 2% |
|
5% | Vitamin E | 718% |
|
1.8MG 12% | |
| 3.4UG 4% |
|
>999% | Vitamin K | 5% |
|
||
| 18G 36% |
|
5% | protein | 133% |
|
42G 85% | |
| 65MG 15% |
|
>999% | choline | 5% |
|
||
| 0.5MG 41% |
|
108% | copper | 5% |
|
0.24MG 20% | |
| 0.98MG 54% |
|
>999% | manganese | 5% |
|
0.03MG 2% | |
| 356MG 51% |
|
5% | phosphorus | 38% |
|
490MG 70% | |
| 5.5UG 10% |
|
5% | selenium | 555% |
|
36UG 66% | |
| 2.5MG 31% |
|
5% | zinc | 84% |
|
4.6MG 58% | |
| 138G | 5% | Water | 21% | 167G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does raw pork belly or lentils contain more calories in 100 grams?Both raw pork belly and lentils are high in calories. Raw pork belly has 350% more calories than lentil - raw pork belly has 518 calories in 100g and lentil has 116 calories.
Does lentils or raw pork belly have more carbohydrates?
By weight, raw pork belly has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and raw pork belly has no carbs..
Does raw pork belly or lentils contain more iron?
Lentil is an abundant source of iron and it has 540% more iron than raw pork belly - raw pork belly has 0.52mg of iron in 100 grams and lentil has 3.3mg of iron.
Does raw pork belly or lentils contain more potassium?
Lentil is a rich source of potassium and it has 100% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and lentil has 369mg of potassium.