Lentils vs. Pistachio
Nutrition comparison of Cooked Lentils and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pistachio:
- Both pistachio and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has 3.3 times less sugar than pistachio.
- Pistachio has more thiamin, riboflavin and Vitamin B6, however, lentil contains more folate.
- Pistachio is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and lentils are high in calories. Pistachio has 393% more calories than lentil - pistachio has 572 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pistachio | |
|---|---|---|
| Protein | 30% | 14% |
| Carbohydrates | 67% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Lentil has 29% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both pistachio and lentils are high in dietary fiber. Pistachio has 30% more dietary fiber than lentil - pistachio has 10.3g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 3.3 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both pistachio and lentils are high in protein. Pistachio has 133% more protein than lentil - pistachio has 21.1g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and lentil has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Pistachio and lentils contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than lentil - pistachio has 13ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Pistachio has 18 times more Vitamin E than lentil - pistachio has 2.2mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Pistachio and lentils contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and Vitamin B6, however, lentil contains more folate. Both lentils and pistachio contain significant amounts of niacin and pantothenic acid.
| Lentils | Pistachio | |
|---|---|---|
| Thiamin | 0.169 MG | 0.695 MG |
| Riboflavin | 0.073 MG | 0.234 MG |
| Niacin | 1.06 MG | 1.373 MG |
| Pantothenic acid | 0.638 MG | 0.513 MG |
| Vitamin B6 | 0.178 MG | 1.122 MG |
| Folate | 181 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 463% more calcium than lentil - pistachio has 107mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both pistachio and lentils are high in iron. Pistachio has 21% more iron than lentil - pistachio has 4mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pistachio and lentils are high in potassium. Pistachio has 173% more potassium than lentil - pistachio has 1007mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.212 G |
| Total | 0.037 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than lentil per 100 grams.
| Lentils | Pistachio | |
|---|---|---|
| linoleic acid | 0.137 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.137 G | 13.13 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.
Cooked Lentils g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 pistachio or lentils contain more calories in 100 grams?Both pistachio and lentils are high in calories. Pistachio has 390% more calories than lentil - pistachio has 572 calories in 100g and lentil has 116 calories.
Does pistachio or lentils have more carbohydrates?
By weight, lentil has 30% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does pistachio or lentils contain more calcium?
Pistachio is a rich source of calcium and it has 460% more calcium than lentil - pistachio has 107mg of calcium in 100 grams and lentil has 19mg of calcium.
Does pistachio or lentils contain more iron?
Both pistachio and lentils are high in iron. Pistachio has 20% more iron than lentil - pistachio has 4mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pistachio or lentils contain more potassium?
Both pistachio and lentils are high in potassium. Pistachio has 170% more potassium than lentil - pistachio has 1007mg of potassium in 100 grams and lentil has 369mg of potassium.