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:
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 | ~ | ~ |
Orange has 43% less carbohydrates than lentil - orange has 11.5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
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.
Lentil has 4 times less sugar than orange - orange has 9.1g of sugar per 100 grams and lentil has 1.8g of sugar.
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.
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.
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.
Orange has more Vitamin A than lentil - orange has 11ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
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.
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.
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 |
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.
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.
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.
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 | ~ |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Orange or Lentils .
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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||