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.
Detailed nutritional comparison of lentils and zucchini is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Lentils src
Image of Zucchini src

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

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,

Lentils Zucchini
beta-carotene 5 UG 120 UG
lutein + zeaxanthin ~ 2125 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Lentils or Zucchini .

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.

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