Orange vs. Lentils
Nutrition comparison of Orange 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
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and lentils:
- Both orange and lentils are high in dietary fiber.
- Lentil has 4 times less sugar than orange.
- Lentil has more niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 has 60% less calories than lentil - orange has 46 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and similar to lentils for fat. Orange has a macronutrient ratio of 6:91:4 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Lentils | |
|---|---|---|
| Protein | 6% | 30% |
| Carbohydrates | 91% | 67% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 43% less carbohydrates than lentil - orange has 11.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both orange and lentils are high in dietary fiber. Lentil has 229% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 4 times less sugar than orange - orange has 9.1g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 11 times more protein than orange - orange has 0.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both orange and lentils are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 29 times more Vitamin C than lentil - orange has 45mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than lentil - orange has 11ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Orange and lentils contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Lentils and orange contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Lentil has more niacin, pantothenic acid, Vitamin B6 and folate. Both orange and lentils contain significant amounts of thiamin and riboflavin.
| Orange | Lentils | |
|---|---|---|
| Thiamin | 0.1 MG | 0.169 MG |
| Riboflavin | 0.04 MG | 0.073 MG |
| Niacin | 0.4 MG | 1.06 MG |
| Pantothenic acid | 0.25 MG | 0.638 MG |
| Vitamin B6 | 0.051 MG | 0.178 MG |
| Folate | 17 UG | 181 UG |
Minerals
calcium
Orange is a great source of calcium and it has 126% more calcium than lentil - orange has 43mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 36 times more iron than orange - orange has 0.09mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 118% more potassium than orange - orange has 169mg 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 | Lentils | |
|---|---|---|
| beta-carotene | 71 UG | 5 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 per 100 grams.
| Orange | Lentils | |
|---|---|---|
| linoleic acid | 0.031 G | 0.137 G |
| Total | 0.031 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.
Orange 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 or lentils contain more calories in 100 grams?Lentil is high in calories and orange has 60% less calories than lentil - orange has 46 calories in 100g and lentil has 116 calories.
Does orange or lentils have more carbohydrates?
By weight, orange has 40% fewer carbohydrates than lentil - orange has 11.5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does orange or lentils contain more iron?
Lentil is an abundant source of iron and it has 36 times more iron than orange - orange has 0.09mg of iron in 100 grams and lentil has 3.3mg of iron.
Does orange or lentils contain more potassium?
Lentil is a rich source of potassium and it has 120% more potassium than orange - orange has 169mg of potassium in 100 grams and lentil has 369mg of potassium.