Lentils vs. Peanut Butter
Nutrition comparison of Cooked Lentils and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and peanut butter:
- Both lentils and peanut butter are high in calories, dietary fiber, potassium and protein.
- Lentil has 3.6 times less sugar than peanut butter.
- Lentil is an excellent source of iron.
- Peanut butter has more niacin and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than lentil.
- Peanut butter is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and peanut butter are high in calories. Peanut butter has 408% more calories than lentil - lentil has 116 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Lentils has a macronutrient ratio of 30:67:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Peanut Butter | |
|---|---|---|
| Protein | 30% | 15% |
| Carbohydrates | 67% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and peanut butter contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both lentils and peanut butter are high in dietary fiber. Lentil is very similar to lentil for dietary fiber - lentil has 7.9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Lentil has 3.6 times less sugar than peanut butter - lentil has 1.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both lentils and peanut butter are high in protein. Peanut butter has 167% more protein than lentil - lentil has 9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and lentil has 99% less saturated fat than peanut butter - lentil has 0.05g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Lentil has more Vitamin C than peanut butter - lentil has 1.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Lentils and peanut butter contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than lentil - lentil has 0.11mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Lentils and peanut butter contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and Vitamin B6. Both lentils and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Lentils | Peanut Butter | |
|---|---|---|
| Thiamin | 0.169 MG | 0.106 MG |
| Riboflavin | 0.073 MG | 0.111 MG |
| Niacin | 1.06 MG | 13.696 MG |
| Pantothenic acid | 0.638 MG | 1.118 MG |
| Vitamin B6 | 0.178 MG | 0.418 MG |
| Folate | 181 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 137% more calcium than lentil - lentil has 19mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Lentil is an excellent source of iron and it has 75% more iron than peanut butter - lentil has 3.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both lentils and peanut butter are high in potassium. Peanut butter has 102% more potassium than lentil - lentil has 369mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.078 G |
| Total | 0.037 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than lentil per 100 grams.
| Lentils | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.137 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.137 G | 14.494 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked Lentils g
()
|
Daily Values (%) |
Peanut Butter 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 lentils or peanut butter contain more calories in 100 grams?Both lentils and peanut butter are high in calories. Peanut butter has 410% more calories than lentil - lentil has 116 calories in 100g and peanut butter has 589 calories.
Does lentils or peanut butter have more carbohydrates?
By weight, lentils and peanut butter contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does lentils or peanut butter contain more iron?
Lentil is an abundant source of iron and it has 80% more iron than peanut butter - lentil has 3.3mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does lentils or peanut butter contain more potassium?
Both lentils and peanut butter are high in potassium. Peanut butter has 100% more potassium than lentil - lentil has 369mg of potassium in 100 grams and peanut butter has 745mg of potassium.