Orange Juice vs. Lentils
Nutrition comparison of Orange Juice and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and lentils:
- Lentil has 3.6 times less sugar than orange juice.
- Lentil has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 orange juice has 61% less calories than lentil - orange juice has 45 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and similar to lentils for fat. Orange juice has a macronutrient ratio of 6:90:4 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Lentils | |
|---|---|---|
| Protein | 6% | 30% |
| Carbohydrates | 90% | 67% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 48% less carbohydrates than lentil - orange juice has 10.4g 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 38 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 3.6 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 11 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both orange juice and lentils are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 32 times more Vitamin C than lentil - orange juice has 50mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than lentil - orange juice has 10ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Orange juice and lentils contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Orange juice and lentils contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both orange juice and lentils contain significant amounts of thiamin.
| Orange Juice | Lentils | |
|---|---|---|
| Thiamin | 0.09 MG | 0.169 MG |
| Riboflavin | 0.03 MG | 0.073 MG |
| Niacin | 0.4 MG | 1.06 MG |
| Pantothenic acid | 0.19 MG | 0.638 MG |
| Vitamin B6 | 0.04 MG | 0.178 MG |
| Folate | 30 UG | 181 UG |
Minerals
calcium
Orange juice and lentils contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 85% more potassium than orange juice - orange juice has 200mg 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,
| Orange Juice | Lentils | |
|---|---|---|
| beta-carotene | 33 UG | 5 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.037 G |
| Total | 0.011 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Lentils | |
|---|---|---|
| linoleic acid | 0.029 G | 0.137 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Orange Juice 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 orange juice or lentils contain more calories in 100 grams?Lentil is high in calories and orange juice has 60% less calories than lentil - orange juice has 45 calories in 100g and lentil has 116 calories.
Does orange juice or lentils have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than lentil - orange juice has 10.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does orange juice or lentils contain more iron?
Lentil is an abundant source of iron and it has 15 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and lentil has 3.3mg of iron.
Does orange juice or lentils contain more potassium?
Lentil is a rich source of potassium and it has 90% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and lentil has 369mg of potassium.