Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and walnut:
Both walnut and lentils are high in calories. Walnut has 464% more calories than lentil - walnut has 654 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 walnut per calorie. Lentils has a macronutrient ratio of 30:67:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Lentils | Walnut | |
---|---|---|
Protein | 30% | 9% |
Carbohydrates | 67% | 8% |
Fat | 3% | 84% |
Alcohol | ~ | ~ |
Walnut has 32% less carbohydrates than lentil - walnut has 13.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
Both walnut and lentils are high in dietary fiber. Lentil has 18% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
Walnut and lentils contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and lentil has 1.8g of sugar.
Both walnut and lentils are high in protein. Walnut has 69% more protein than lentil - walnut has 15.2g of protein per 100 grams and lentil has 9g of protein.
Walnut is high in saturated fat and lentil has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Walnut and lentils contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Walnut and lentils contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Walnut and lentils contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Walnut and lentils contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
Walnut has more thiamin and Vitamin B6. Both lentils and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
Lentils | Walnut | |
---|---|---|
Thiamin | 0.169 MG | 0.341 MG |
Riboflavin | 0.073 MG | 0.15 MG |
Niacin | 1.06 MG | 1.125 MG |
Pantothenic acid | 0.638 MG | 0.57 MG |
Vitamin B6 | 0.178 MG | 0.537 MG |
Folate | 181 UG | 98 UG |
Walnut is an excellent source of calcium and it has 416% more calcium than lentil - walnut has 98mg of calcium per 100 grams and lentil has 19mg of calcium.
Both walnut and lentils are high in iron. Lentil has 14% more iron than walnut - walnut has 2.9mg of iron per 100 grams and lentil has 3.3mg of iron.
Both walnut and lentils are high in potassium. Walnut has 20% more potassium than lentil - walnut has 441mg of potassium per 100 grams and lentil has 369mg of potassium.
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, both lentils and walnut contain small amounts of beta-carotene.
Lentils | Walnut | |
---|---|---|
beta-carotene | 5 UG | 12 UG |
lutein + zeaxanthin | ~ | 9 UG |
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lentil per 100 grams.
Lentils | Walnut | |
---|---|---|
alpha linoleic acid | 0.037 G | 9.08 G |
Total | 0.037 G | 9.08 G |
Comparing omega-6 fatty acids, walnut has more linoleic acid than lentil per 100 grams.
Lentils | Walnut | |
---|---|---|
linoleic acid | 0.137 G | 38.093 G |
other omega 6 | ~ | 0.063 G |
Total | 0.137 G | 38.156 G |
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 (%) |
Walnut g
()
|
|||||
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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 | |||