Red Lentils vs Quinoa: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Red lentils - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Less Calories in Red lentils

At first glance, you can see that in red lentils is just a little less calories than in quinoa.

Red lentils has 358 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In red lentil and in quinoa most calories came from carbs.

See tables below to compare red lentils with quinoa in details.

Red lentils And Quinoa Nutrition Difference

Quinoa vs Red lentils: Vitamins and Minerals Comparison

per 100gRed lentilsQuinoa
Calories358 368
Carbohydrates63.1 g64.16 g
Fat2.17 g6.07 g
Dietary fiber10.8 g7 g
Protein23.91 g14.12 g
Calcium48 mg47 mg
Iron7.39 mg4.57 mg
Magnessium59 mg197 mg
Potassium668 mg563 mg
Sodium7 mg5 mg
Vitaminium B1 (Thiamine)0.51 mg0.36 mg
Vitaminium B2 (riboflavin)0.106 mg0.318 mg
Vitaminium B3 (Niacin)1.495 mg1.52 mg
Vitaminium B9 (Folic acid)0.204 mg184 mg

More protein in red lentils

It is aslo easy to see see that in red lentils is more protein than in quinoa.

There is 14.12g per 100g of quinoa and 23.91g per 100g of red lentils so using simple math we can see that difference is about 69%.

Less carbohydrates in red lentils

In red lentils is less carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 63.1g/100g in red lentils so let me do the math for you again - difference is about 2%.

Less fat in red lentils

In red lentils is less fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 2.17g/100g in red lentils. In this case difference is about 180%.

Red lentils

  • Calories358
  • Carbohydrates63.1 g
  • Fat2.17 g
  • Dietary fiber10.8 g
  • Protein23.91 g
Red lentils calories per:
100g | ounce | handfull | tablespoon | teaspoon | cup | half cup

Calories source

  • 69% CARBS.
  • 26% PROTEIN
  • 5% FAT


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

Vitamins: quinoa vs red lentils

Minerals: red lentils vs quinoa

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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