Lentils vs. Tumeric

Nutrition comparison of Cooked Lentils and Tumeric


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lentils versus tumeric (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lentils and tumeric:

  • Both tumeric and lentils are high in calories, dietary fiber, iron, potassium and protein.
  • Lentil has 33.6 times less saturated fat than tumeric.
  • Lentil has more thiamin and folate.
  • Tumeric is an excellent source of calcium.
Detailed nutritional comparison of lentils and tumeric is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Tumeric src

Calories and Carbs

calories

Both tumeric and lentils are high in calories. Tumeric has 169% more calories than lentil - tumeric has 312 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 tumeric per calorie. Lentils has a macronutrient ratio of 30:67:3 and for tumeric, 12:80:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Tumeric
Protein 30% 12%
Carbohydrates 67% 80%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Tumeric is high in carbohydrates and lentil has 70% less carbohydrates than tumeric - tumeric has 67.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both tumeric and lentils are high in dietary fiber. Tumeric has 187% more dietary fiber than lentil - tumeric has 22.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Tumeric and lentils contain similar amounts of sugar - tumeric has 3.2g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both tumeric and lentils are high in protein. Tumeric has a little more protein (7%) than lentil by weight - tumeric has 9.7g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has 33.6 times less saturated fat than tumeric - tumeric has 1.8g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

trans fat

Both tumeric and lentils are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and lentil does not contain significant amounts.

Vitamins

Vitamin C

Tumeric and lentils contain similar amounts of Vitamin C - tumeric has 0.7mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Lentils and tumeric contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.

Vitamin E

Tumeric has 39 times more Vitamin E than lentil - tumeric has 4.4mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Tumeric and lentils contain similar amounts of Vitamin K - tumeric has 13.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin and folate. Both lentils and tumeric contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.

Lentils Tumeric
Thiamin 0.169 MG 0.058 MG
Riboflavin 0.073 MG 0.15 MG
Niacin 1.06 MG 1.35 MG
Pantothenic acid 0.638 MG 0.542 MG
Vitamin B6 0.178 MG 0.107 MG
Folate 181 UG 20 UG

Minerals

calcium

Tumeric is an excellent source of calcium and it has 784% more calcium than lentil - tumeric has 168mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Both tumeric and lentils are high in iron. Tumeric has 15 times more iron than lentil - tumeric has 55mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both tumeric and lentils are high in potassium. Tumeric has 464% more potassium than lentil - tumeric has 2080mg of potassium per 100 grams and lentil has 369mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than lentil per 100 grams.

Lentils Tumeric
alpha linoleic acid 0.037 G 0.084 G
Total 0.037 G 0.084 G

omega 6s

Comparing omega-6 fatty acids, tumeric has more linoleic acid than lentil per 100 grams.

Lentils Tumeric
linoleic acid 0.137 G 0.672 G
other omega 6 ~ 0.081 G
Total 0.137 G 0.753 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 Lentils or Tumeric .

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Tumeric (Spices, turmeric, ground) .

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FAQ

Does tumeric or lentils contain more calories in 100 grams?
Both tumeric and lentils are high in calories. Tumeric has 170% more calories than lentil - tumeric has 312 calories in 100g and lentil has 116 calories.

Does tumeric or lentils have more carbohydrates?
By weight, tumeric is high in carbohydrates and lentil has 70% fewer carbohydrates than tumeric - tumeric has 67.1g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does tumeric or lentils contain more calcium?
Tumeric is a rich source of calcium and it has 780% more calcium than lentil - tumeric has 168mg of calcium in 100 grams and lentil has 19mg of calcium.

Does tumeric or lentils contain more iron?
Both tumeric and lentils are high in iron. Tumeric has 15 times more iron than lentil - tumeric has 55mg of iron in 100 grams and lentil has 3.3mg of iron.

Does tumeric or lentils contain more potassium?
Both tumeric and lentils are high in potassium. Tumeric has 460% more potassium than lentil - tumeric has 2080mg of potassium in 100 grams and lentil has 369mg of potassium.

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