Salmon vs. Lentils
Nutrition comparison of Salmon and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and lentils:
- Both lentils and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than lentil.
- Lentil has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Lentil is an excellent source of dietary fiber and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and salmon are high in calories. Lentil is very similar to lentil for calories - lentil has 116 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Salmon has a macronutrient ratio of 67:0:33 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Lentils | |
|---|---|---|
| Protein | 67% | 30% |
| Carbohydrates | ~ | 67% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than salmon - lentil has 7.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both lentils and salmon are high in protein. Salmon has 127% more protein than lentil - lentil has 9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both lentils and salmon are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and lentils are low in trans fat - salmon has 0.03g of trans fat per 100 grams and lentil does not contain significant amounts.
cholesterol
Lentil has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than salmon - lentil has 1.5mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than lentil - salmon has 35ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than lentil - salmon has 435iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and salmon contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Lentils and salmon contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both salmon and lentils contain significant amounts of riboflavin and pantothenic acid.
| Salmon | Lentils | |
|---|---|---|
| Thiamin | 0.08 MG | 0.169 MG |
| Riboflavin | 0.105 MG | 0.073 MG |
| Niacin | 7.995 MG | 1.06 MG |
| Pantothenic acid | 1.03 MG | 0.638 MG |
| Vitamin B6 | 0.611 MG | 0.178 MG |
| Folate | 4 UG | 181 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Lentil has 171% more calcium than salmon - lentil has 19mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Lentil is an excellent source of iron and it has 776% more iron than salmon - lentil has 3.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both lentils and salmon are high in potassium. Lentil is very similar to salmon for potassium - lentil has 369mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than lentil per 100 grams. Both salmon and lentils contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.037 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and lentils contain significant amounts of linoleic acid.
| Salmon | Lentils | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.137 G |
| Total | 0.085 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.
Salmon 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 lentils or salmon contain more calories in 100 grams?Both lentils and salmon are high in calories. Lentil is quite similar to lentil for calories - lentil has 116 calories in 100g and salmon has 127 calories.
Is lentils or salmon better for protein?
Both lentils and salmon are high in protein. Salmon has 130% more protein than lentil - lentil has 9g of protein per 100 grams and salmon has 20.5g of protein.
Does lentils or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and salmon has no carbs..
Does lentils or salmon contain more iron?
Lentil is an abundant source of iron and it has 780% more iron than salmon - lentil has 3.3mg of iron in 100 grams and salmon has 0.38mg of iron.
Does lentils or salmon contain more potassium?
Both lentils and salmon are high in potassium. Lentil is very similar to salmon for potassium - lentil has 369mg of potassium in 100 grams and salmon has 366mg of potassium.