Raspberries vs. Lentils
Nutrition comparison of Raspberries and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and lentils:
- Both raspberries and lentils are high in dietary fiber.
- Lentil has more thiamin, riboflavin, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron and potassium.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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 raspberry has 55% less calories than lentil - raspberry has 52 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, raspberries is much lighter in protein, heavier in carbs and heavier in fat compared to lentils per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Lentils | |
|---|---|---|
| Protein | 8% | 30% |
| Carbohydrates | 82% | 67% |
| Fat | 10% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 41% less carbohydrates than lentil - raspberry has 11.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both raspberries and lentils are high in dietary fiber. Lentil has 22% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Raspberries and lentils contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 652% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both raspberries and lentils are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 16 times more Vitamin C than lentil - raspberry has 26.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Raspberries and lentils contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Raspberries and lentils contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Raspberries and lentils contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, Vitamin B6 and folate. Both raspberries and lentils contain significant amounts of niacin and pantothenic acid.
| Raspberries | Lentils | |
|---|---|---|
| Thiamin | 0.032 MG | 0.169 MG |
| Riboflavin | 0.038 MG | 0.073 MG |
| Niacin | 0.598 MG | 1.06 MG |
| Pantothenic acid | 0.329 MG | 0.638 MG |
| Vitamin B6 | 0.055 MG | 0.178 MG |
| Folate | 21 UG | 181 UG |
Minerals
calcium
Raspberries and lentils contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 383% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 144% more potassium than raspberry - raspberry has 151mg 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, both raspberries and lentils contain small amounts of beta-carotene.
| Raspberries | Lentils | |
|---|---|---|
| beta-carotene | 12 UG | 5 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Raspberries | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.037 G |
| Total | 0.126 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both raspberries and lentils contain significant amounts of linoleic acid.
| Raspberries | Lentils | |
|---|---|---|
| linoleic acid | 0.249 G | 0.137 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Raspberries 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 raspberries or lentils contain more calories in 100 grams?Lentil is high in calories and raspberry has 60% less calories than lentil - raspberry has 52 calories in 100g and lentil has 116 calories.
Does raspberries or lentils have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than lentil - raspberry has 11.9g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does raspberries or lentils contain more iron?
Lentil is an abundant source of iron and it has 380% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and lentil has 3.3mg of iron.
Does raspberries or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and lentil has 369mg of potassium.