Yogurt vs. Lentils
Nutrition comparison of Yogurt and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and lentils:
- Lentil has 38.5 times less saturated fat than yogurt.
- Lentil has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Yogurt has 3.3 times less carbohydrates than lentil.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 47% less calories than lentil - yogurt has 61 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Lentils | |
|---|---|---|
| Protein | 22% | 30% |
| Carbohydrates | 30% | 67% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.3 times less carbohydrates than lentil - yogurt has 4.7g 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 yogurt - lentil has 7.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and lentils contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 160% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has 38.5 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Lentil has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and lentils contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than lentil - yogurt has 27ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Yogurt and lentils contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Yogurt and lentils contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Yogurt and lentils contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more Vitamin B12. Both yogurt and lentils contain significant amounts of riboflavin and pantothenic acid.
| Yogurt | Lentils | |
|---|---|---|
| Thiamin | 0.029 MG | 0.169 MG |
| Riboflavin | 0.142 MG | 0.073 MG |
| Niacin | 0.075 MG | 1.06 MG |
| Pantothenic acid | 0.389 MG | 0.638 MG |
| Vitamin B6 | 0.032 MG | 0.178 MG |
| Folate | 7 UG | 181 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 537% more calcium than lentil - yogurt has 121mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 65 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 138% more potassium than yogurt - yogurt has 155mg 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 yogurt and lentils contain small amounts of beta-carotene.
| Yogurt | Lentils | |
|---|---|---|
| beta-carotene | 5 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and lentils contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.037 G |
| Total | 0.027 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than yogurt per 100 grams.
| Yogurt | Lentils | |
|---|---|---|
| linoleic acid | 0.065 G | 0.137 G |
| Total | 0.065 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.
Yogurt 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 yogurt or lentils contain more calories in 100 grams?Lentil is high in calories and yogurt has 50% less calories than lentil - yogurt has 61 calories in 100g and lentil has 116 calories.
Does yogurt or lentils have more carbohydrates?
By weight, yogurt has 3.3 times fewer carbohydrates than lentil - yogurt has 4.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does yogurt or lentils contain more calcium?
Yogurt is a rich source of calcium and it has 540% more calcium than lentil - yogurt has 121mg of calcium in 100 grams and lentil has 19mg of calcium.
Does yogurt or lentils contain more iron?
Lentil is an abundant source of iron and it has 65 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and lentil has 3.3mg of iron.
Does yogurt or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and lentil has 369mg of potassium.