Lentil vs Quinoa: Calories & Nutrition Showdown



Lentil - calories, kcal, weight, nutrition
Lentil - calories, kcal, weight, nutrition

Lentil vs Quinoa
Nutrition Facts

Lentil
Serving size:
  change
handful (35g)tablespoon (15g)glass (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lentil vs Quinoa 100g Compare


per 100gLentilQuinoa
Calories116 368
Carbohydrates20.13 g64.16 g
Fat0.38 g6.07 g
Dietary fiber7.9 g7 g
Protein9.02 g14.12 g
Calcium19 mg47 mg
Iron3.33 mg4.57 mg
Magnessium36 mg197 mg
Phosphorus1.7 mg457 mg
Potassium369 mg563 mg
Sodium2 mg5 mg
Zink1.7 mg3.1 mg
Vitaminium A8 µg14 µg
Vitaminium B1 (Thiamine)0.169 mg0.36 mg
Vitaminium B2 (riboflavin)0.073 mg0.318 mg
Vitaminium B3 (Niacin)1.06 mg1.52 mg
Vitaminium B9 (Folic acid)0.181 mg184 mg
Vitaminium E0.11 mg2.44 mg

When it comes to nutritious, plant-based foods, lentils and quinoa often come up in conversations about healthy eating. Both have been staples in various cultures' diets for centuries, if not millennia. Lentils, a cornerstone of the diet in many parts of the Middle East and India, have been consumed since Neolithic times. Quinoa, on the other hand, was known as the "mother grain" by the Incas and has been cultivated in the Andean region for over 5,000 years. Despite their ancient origins, both foods fit perfectly into modern diets, offering a wealth of nutritional benefits and versatility in the kitchen.

Unpacking the Nutritional Content

Lentils and quinoa offer impressive nutritional profiles, making them excellent choices for anyone looking to boost their diet. A cup of cooked lentils provides about 116 calories, while the same amount of cooked quinoa offers 368 calories, making lentils a lower-calorie option. However, quinoa is not far behind in terms of fiber, with 7 grams per cup compared to lentils' 7.9 grams, supporting digestive health in both cases.

Protein is a crucial factor for many, especially those following plant-based diets. Here, both foods shine, with lentils offering 9.02 grams and quinoa slightly higher at 14.12 grams per cup. This makes both excellent sources of protein, with quinoa being particularly notable for containing all nine essential amino acids, making it a complete protein.

When it comes to fats, quinoa contains more (6.07 grams) compared to lentils' minimal 0.38 grams, but it's important to note that these are primarily healthy fats. Moreover, quinoa and lentils are both cholesterol-free, aligning with heart-healthy dietary guidelines.

Minerals and Vitamins Galore

Both lentils and quinoa are packed with vitamins and minerals. Quinoa outshines lentils in magnesium content (197 mg vs. 36 mg), which is vital for muscle function and bone health. It also has a higher content of iron and zinc, crucial for oxygen transport in the blood and immune function, respectively. Lentils, however, are not to be underestimated, as they provide a good source of iron and other minerals themselves.

Furthermore, quinoa offers a better array of B-vitamins than lentils, including B1, B2, and B3, essential for energy production and brain health. Both are excellent sources of dietary fiber, which can help in maintaining a healthy gut and assist in weight management by making you feel full longer.

Gluten-Free and Easy to Incorporate into Your Diet

For those with gluten sensitivities or celiac disease, finding nutritious, gluten-free grains can be a challenge. Here, quinoa is a natural choice, being naturally gluten-free and versatile enough to be used in a variety of dishes, from salads to soups to baking. Lentils, also gluten-free, can be a hearty addition to stews, curries, and salads, making both foods incredibly easy to incorporate into any meal plan.

Final Thoughts

In the end, choosing between lentils and quinoa doesn't have to be an either/or proposition. Both offer unique nutritional benefits and can complement each other in a balanced diet. Whether you're looking for a protein-packed ingredient, a boost of vitamins and minerals, or simply a delicious, gluten-free option to diversify your meals, lentils and quinoa stand ready to enhance your culinary adventures and support your health goals.

Embracing these ancient foods in modern diets not only pays homage to their rich cultural histories but also leverages their nutritional power to fuel our bodies today. So, why not enjoy the best of both worlds and make lentils and quinoa staples in your kitchen?

Lentil 100g

116kcal

Calories source

  • 67% CARBS.
  • 30% PROTEIN
  • 3% FAT

Quinoa 100g

368kcal

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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