Whole Milk vs. Lentils
Nutrition comparison of Whole 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
whole milk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and lentils:
- Lentil has 34.1 times less saturated fat than whole milk.
- Lentil has more thiamin, niacin, Vitamin B6 and folate, however, whole 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.
- Whole milk has 3.1 times less carbohydrates than lentil.
- Whole milk has signficantly more Vitamin D than lentil.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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 whole milk has 47% less calories than lentil - whole milk has 61 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Lentils | |
|---|---|---|
| Protein | 21% | 30% |
| Carbohydrates | 32% | 67% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.1 times less carbohydrates than lentil - whole milk has 4.8g 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 whole milk - lentil has 7.9g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and lentils contain similar amounts of sugar - whole 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 186% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 34.1 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than whole milk - lentil has 1.5mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has more Vitamin A than lentil - whole milk has 46ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than lentil - whole milk has 51iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Whole milk and lentils contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Whole milk and lentils contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more riboflavin and Vitamin B12. Both whole milk and lentils contain significant amounts of pantothenic acid.
| Whole Milk | Lentils | |
|---|---|---|
| Thiamin | 0.046 MG | 0.169 MG |
| Riboflavin | 0.169 MG | 0.073 MG |
| Niacin | 0.089 MG | 1.06 MG |
| Pantothenic acid | 0.373 MG | 0.638 MG |
| Vitamin B6 | 0.036 MG | 0.178 MG |
| Folate | 5 UG | 181 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 495% more calcium than lentil - whole milk has 113mg 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 whole milk - whole 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 180% more potassium than whole milk - whole milk has 132mg 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, both whole milk and lentils contain small amounts of beta-carotene.
| Whole Milk | Lentils | |
|---|---|---|
| beta-carotene | 7 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Whole Milk | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.037 G |
| Total | 0.075 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and lentils contain significant amounts of linoleic acid.
| Whole Milk | Lentils | |
|---|---|---|
| linoleic acid | 0.12 G | 0.137 G |
| Total | 0.12 G | 0.137 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Whole 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 whole milk or lentils contain more calories in 100 grams?Lentil is high in calories and whole milk has 50% less calories than lentil - whole milk has 61 calories in 100g and lentil has 116 calories.
Does whole milk or lentils have more carbohydrates?
By weight, whole milk has 3.1 times fewer carbohydrates than lentil - whole milk has 4.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does whole milk or lentils contain more calcium?
Whole milk is a rich source of calcium and it has 500% more calcium than lentil - whole milk has 113mg of calcium in 100 grams and lentil has 19mg of calcium.
Does whole milk or lentils contain more iron?
Lentil is an abundant source of iron and it has 110 times more iron than whole milk - whole milk has 0.03mg of iron in 100 grams and lentil has 3.3mg of iron.
Does whole milk or lentils contain more potassium?
Lentil is a rich source of potassium and it has 180% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and lentil has 369mg of potassium.