Lentils vs. Zucchini
Nutrition comparison of Cooked Lentils and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and zucchini:
- Both zucchini and lentils are high in potassium.
- Lentil has more thiamin, niacin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
- Zucchini has 5.4 times less carbohydrates than lentil.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and zucchini has 85% less calories than lentil - zucchini has 17 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Lentils has a macronutrient ratio of 30:67:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Zucchini | |
|---|---|---|
| Protein | 30% | 24% |
| Carbohydrates | 67% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 5.4 times less carbohydrates than lentil - zucchini has 3.1g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 690% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Zucchini and lentils contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 645% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both zucchini and lentils are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 10 times more Vitamin C than lentil - zucchini has 17.9mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than lentil - zucchini has 10ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Zucchini and lentils contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Zucchini and lentils contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid and folate. Both lentils and zucchini contain significant amounts of riboflavin and Vitamin B6.
| Lentils | Zucchini | |
|---|---|---|
| Thiamin | 0.169 MG | 0.045 MG |
| Riboflavin | 0.073 MG | 0.094 MG |
| Niacin | 1.06 MG | 0.451 MG |
| Pantothenic acid | 0.638 MG | 0.204 MG |
| Vitamin B6 | 0.178 MG | 0.163 MG |
| Folate | 181 UG | 24 UG |
Minerals
calcium
Zucchini and lentils contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 800% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both zucchini and lentils are high in potassium. Lentil has 41% more potassium than zucchini - zucchini has 261mg 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, both lentils and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.061 G |
| Total | 0.037 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than zucchini per 100 grams.
| Lentils | Zucchini | |
|---|---|---|
| linoleic acid | 0.137 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.137 G | 0.031 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 (%) |
Zucchini 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 zucchini or lentils contain more calories in 100 grams?Lentil is high in calories and zucchini has 90% less calories than lentil - zucchini has 17 calories in 100g and lentil has 116 calories.
Does zucchini or lentils have more carbohydrates?
By weight, zucchini has 5.4 times fewer carbohydrates than lentil - zucchini has 3.1g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does zucchini or lentils contain more iron?
Lentil is an abundant source of iron and it has 800% more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and lentil has 3.3mg of iron.
Does zucchini or lentils contain more potassium?
Both zucchini and lentils are high in potassium. Lentil has 40% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and lentil has 369mg of potassium.