Lentil vs Chicken: Nutrition, Calories & Protein Compared


Lentil vs Chicken
Nutrition Facts
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Lentil vs Chicken 100g Compare
per 100g | Lentil | Chicken |
---|---|---|
Calories | 116 | 133 |
Fat | 0.38 g | 7.16 g |
Protein | 9.02 g | 17.91 g |
Water | 69.64 g | 74.72 g |
Calcium | 19 mg | 5.819 mg |
Iron | 3.33 mg | 0.593 mg |
Magnessium | 36 mg | 20.51 mg |
Phosphorus | 1.7 mg | 165.5 mg |
Potassium | 369 mg | 301.7 mg |
Sodium | 2 mg | 62.95 mg |
Zink | 1.7 mg | 1.177 mg |
Vitaminium A | 8 µg | 161 µg |
Vitaminium B1 (Thiamine) | 0.169 mg | 0.063 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.168 mg |
Vitaminium B3 (Niacin) | 1.06 mg | 8.487 mg |
Vitaminium B6 | 0.178 mg | 0.4 mg |
Vitaminium B9 (Folic acid) | 0.181 mg | 0.005 mg |
Vitaminium E | 0.11 mg | 0.27 mg |
Vitaminium K | 0.002 µg | 0.002 µg |
Discovering the Nutritional Gems: Lentils vs. Chicken
When it comes to choosing the healthiest foods, the debate between plant-based and animal-based proteins is a never-ending one. Lentils and chicken, each heralded for their nutritional benefits, often find themselves at the center of this debate. Before we delve into the nitty-gritty of their nutritional profiles, let's uncover some fascinating facts that might surprise you.
A Closer Look at Lentils
Lentils, the unsung heroes of the plant-based world, have been a staple in diets around the globe for thousands of years. Originating in Central Asia, these tiny legumes are not only a powerhouse of nutrition but also incredibly environmentally friendly. They require far less water to grow than most other proteins and even enrich the soil with nitrogen, reducing the need for synthetic fertilizers. With a variety of colors ranging from green and brown to red and black, lentils are as versatile in the kitchen as they are beneficial for the planet.
Chicken: The Universal Protein
Chicken, on the other hand, is a universally beloved protein source, consumed worldwide in countless dishes. It's renowned not only for its versatility and flavor but also for being a lean source of protein. Chickens were first domesticated in Southeast Asia around 6000 BC, and today, they are one of the most common domestic animals. With different breeds cultivated for either eggs or meat, chicken has become an integral part of culinary traditions across the globe.
Comparing Nutritional Profiles
When we put lentils and chicken side by side, the comparison reveals a fascinating juxtaposition of plant-based versus animal-based protein sources. Lentils, with 116 calories per 100 grams, are a high-fiber food, offering a whopping 7.9 grams of fiber. This not only aids in digestion but also plays a role in heart health. Their protein content, though lower than chicken's at 9.02 grams, is complemented by a significant iron and magnesium content, essential minerals for energy production and overall health.
Chicken, slightly lower in calories at 114 per 100 grams, boasts an impressive 23.2 grams of protein, making it an excellent choice for muscle building and repair. However, it lacks the fiber found in lentils and has a higher fat content, including saturated fat. Chicken is also a good source of vitamins and minerals such as phosphorus, zinc, and B-vitamins, particularly niacin (vitamin B3), which supports metabolism and skin health.
Environmental and Health Considerations
Choosing between lentils and chicken isn't just a matter of nutrition; it's also a question of environmental impact and dietary preferences. Lentils, being plant-based, have a lower carbon footprint and use fewer resources than chicken, making them a more sustainable choice. For those following a vegetarian or vegan diet, lentils offer a vital source of protein and nutrients that might otherwise be difficult to obtain.
However, chicken provides a high-quality protein that's easily accessible and adaptable to various diets. It's important to consider how the chicken was raised, as free-range or organic options tend to have a lower environmental impact and are healthier than their conventionally farmed counterparts.
Conclusion: The Best of Both Worlds
Ultimately, both lentils and chicken have their place in a balanced diet. Lentils offer incredible health benefits, especially for those looking to increase their intake of plant-based foods. They're a fantastic source of fiber, minerals, and vitamins, all while being environmentally friendly. Chicken, with its high protein content and essential nutrients, remains a staple for non-vegetarians seeking a lean protein source. Incorporating both into your diet can provide a wide range of nutrients important for maintaining good health. Whether you lean towards plant-based or animal-based proteins, variety is key to a well-rounded diet.
Lentil 100g
116kcalCalories source
- 67% CARBS.
- 30% PROTEIN
- 3% FAT
Chicken 100g
133kcalCalories source
- 0% CARBS
- 53% PROTEIN
- 47% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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