Lentils vs. Spirulina
Nutrition comparison of Cooked Lentils and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and spirulina:
- Both spirulina and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 49 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than lentil.
- Spirulina is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and lentils are high in calories. Spirulina has 150% more calories than lentil - spirulina has 290 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Lentils has a macronutrient ratio of 31:69:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Spirulina | |
|---|---|---|
| Protein | 31% | 59% |
| Carbohydrates | 69% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and lentils contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both spirulina and lentils are high in dietary fiber. Lentil has 119% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Spirulina and lentils contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both spirulina and lentils are high in protein. Spirulina has 537% more protein than lentil - spirulina has 57.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 49 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than lentil - spirulina has 10.1mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than lentil - spirulina has 29ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Spirulina has 44 times more Vitamin E than lentil - spirulina has 5mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Spirulina has 14 times more Vitamin K than lentil - spirulina has 25.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both lentils and spirulina contain significant amounts of Vitamin B6 and folate.
| Lentils | Spirulina | |
|---|---|---|
| Thiamin | 0.169 MG | 2.38 MG |
| Riboflavin | 0.073 MG | 3.67 MG |
| Niacin | 1.06 MG | 12.82 MG |
| Pantothenic acid | 0.638 MG | 3.48 MG |
| Vitamin B6 | 0.178 MG | 0.364 MG |
| Folate | 181 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 532% more calcium than lentil - spirulina has 120mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both spirulina and lentils are high in iron. Spirulina has 756% more iron than lentil - spirulina has 28.5mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both spirulina and lentils are high in potassium. Spirulina has 269% more potassium than lentil - spirulina has 1363mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.823 G |
| Total | 0.037 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than lentil per 100 grams.
| Lentils | Spirulina | |
|---|---|---|
| linoleic acid | 0.137 G | 1.254 G |
| Total | 0.137 G | 1.254 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 (%) |
Spirulina 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 spirulina or lentils contain more calories in 100 grams?Both spirulina and lentils are high in calories. Spirulina has 150% more calories than lentil - spirulina has 290 calories in 100g and lentil has 116 calories.
Is spirulina or lentils better for protein?
Both spirulina and lentils are high in protein. Spirulina has 540% more protein than lentil - spirulina has 57.5g of protein per 100 grams and lentil has 9g of protein.
Does spirulina or lentils have more carbohydrates?
By weight, spirulina and lentils contain similar amounts of carbs - spirulina has 23.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does spirulina or lentils contain more calcium?
Spirulina is a rich source of calcium and it has 530% more calcium than lentil - spirulina has 120mg of calcium in 100 grams and lentil has 19mg of calcium.
Does spirulina or lentils contain more iron?
Both spirulina and lentils are high in iron. Spirulina has 760% more iron than lentil - spirulina has 28.5mg of iron in 100 grams and lentil has 3.3mg of iron.
Does spirulina or lentils contain more potassium?
Both spirulina and lentils are high in potassium. Spirulina has 270% more potassium than lentil - spirulina has 1363mg of potassium in 100 grams and lentil has 369mg of potassium.