Lentils vs. Tomato
Nutrition comparison of Cooked Lentils and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and tomato:
- Both tomato and lentils are high in potassium.
- Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
- Tomato has 4.1 times less carbohydrates than lentil.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and tomato has 84% less calories than lentil - tomato has 18 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and lighter in fat compared to tomato per calorie. Lentils has a macronutrient ratio of 30:67:3 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Tomato | |
|---|---|---|
| Protein | 30% | 17% |
| Carbohydrates | 67% | 75% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.1 times less carbohydrates than lentil - tomato has 3.9g 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 558% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Tomato and lentils contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 925% more protein than tomato - tomato has 0.88g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both tomato and lentils are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 813% more Vitamin C than lentil - tomato has 13.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than lentil - tomato has 42ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Tomato and lentils contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Tomato and lentils contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both lentils and tomato contain significant amounts of niacin.
| Lentils | Tomato | |
|---|---|---|
| Thiamin | 0.169 MG | 0.037 MG |
| Riboflavin | 0.073 MG | 0.019 MG |
| Niacin | 1.06 MG | 0.594 MG |
| Pantothenic acid | 0.638 MG | 0.089 MG |
| Vitamin B6 | 0.178 MG | 0.08 MG |
| Folate | 181 UG | 15 UG |
Minerals
calcium
Lentil has 90% more calcium than tomato - tomato has 10mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 11 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both tomato and lentils are high in potassium. Lentil has 56% more potassium than tomato - tomato has 237mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Lentils | Tomato | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Lentils | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.003 G |
| Total | 0.037 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and tomato contain significant amounts of linoleic acid.
| Lentils | Tomato | |
|---|---|---|
| linoleic acid | 0.137 G | 0.08 G |
| Total | 0.137 G | 0.08 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 (%) |
Tomato 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 tomato or lentils contain more calories in 100 grams?Lentil is high in calories and tomato has 80% less calories than lentil - tomato has 18 calories in 100g and lentil has 116 calories.
Does tomato or lentils have more carbohydrates?
By weight, tomato has 4.1 times fewer carbohydrates than lentil - tomato has 3.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does tomato or lentils contain more iron?
Lentil is an abundant source of iron and it has 11 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and lentil has 3.3mg of iron.
Does tomato or lentils contain more potassium?
Both tomato and lentils are high in potassium. Lentil has 60% more potassium than tomato - tomato has 237mg of potassium in 100 grams and lentil has 369mg of potassium.