Skim Milk vs. Lentils
Nutrition comparison of Skim Milk and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and lentils:
- Lentil has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more riboflavin and Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Skim milk has 75% less carbohydrates than lentil.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and skim milk has 71% less calories than lentil - skim milk has 34 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and similar to lentils for fat. Skim milk has a macronutrient ratio of 39:58:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Lentils | |
|---|---|---|
| Protein | 39% | 30% |
| Carbohydrates | 58% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 75% less carbohydrates than lentil - skim milk has 5g 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 more dietary fiber than skim milk - lentil has 7.9g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and lentils contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 168% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both skim milk and lentils are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Both skim milk and lentils are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than skim milk - lentil has 1.5mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has more Vitamin A than lentil - skim milk has 61ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than lentil - skim milk has 47iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Skim milk and lentils contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and skim milk contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more riboflavin and Vitamin B12. Both skim milk and lentils contain significant amounts of pantothenic acid.
| Skim Milk | Lentils | |
|---|---|---|
| Thiamin | 0.045 MG | 0.169 MG |
| Riboflavin | 0.182 MG | 0.073 MG |
| Niacin | 0.094 MG | 1.06 MG |
| Pantothenic acid | 0.357 MG | 0.638 MG |
| Vitamin B6 | 0.037 MG | 0.178 MG |
| Folate | 5 UG | 181 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 542% more calcium than lentil - skim milk has 122mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 110 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 137% more potassium than skim milk - skim milk has 156mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.037 G |
| Total | 0.001 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Lentils | |
|---|---|---|
| linoleic acid | 0.002 G | 0.137 G |
| Total | 0.002 G | 0.137 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 Skim Milk or Lentils .
Skim Milk g
()
|
Daily Values (%) |
Cooked Lentils 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 skim milk or lentils contain more calories in 100 grams?Lentil is high in calories and skim milk has 70% less calories than lentil - skim milk has 34 calories in 100g and lentil has 116 calories.
Is skim milk or lentils better for protein?
Lentil is a great source of protein and it has 170% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and lentil has 9g of protein.
Does skim milk or lentils have more carbohydrates?
By weight, skim milk has 80% fewer carbohydrates than lentil - skim milk has 5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does skim milk or lentils contain more calcium?
Skim milk is a rich source of calcium and it has 540% more calcium than lentil - skim milk has 122mg of calcium in 100 grams and lentil has 19mg of calcium.
Does skim milk or lentils contain more iron?
Lentil is an abundant source of iron and it has 110 times more iron than skim milk - skim milk has 0.03mg of iron in 100 grams and lentil has 3.3mg of iron.
Does skim milk or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and lentil has 369mg of potassium.