Lentils vs quinoa
Side-by-side nutrition comparison per 100g serving: Lentils, mature seeds, cooked, boiled, without salt and Quinoa, cooked.
Macronutrient Comparison
Calories
Lentils, mature seeds, cooked, boiled, without salt:
116.0kcal
Quinoa, cooked:
120.0kcal
Protein
Lentils, mature seeds, cooked, boiled, without salt:
9.0g
Quinoa, cooked:
4.4g
Carbs
Lentils, mature seeds, cooked, boiled, without salt:
20.1g
Quinoa, cooked:
21.3g
Fat
Lentils, mature seeds, cooked, boiled, without salt:
0.4g
Quinoa, cooked:
1.9g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Lentils, mature seeds, cooked, boiled, without salt has fewer calories (116 vs 120 kcal)
Better for Muscle Building
Lentils, mature seeds, cooked, boiled, without salt has more protein (9.02g vs 4.4g)
Better for Low-Carb Diets
Lentils, mature seeds, cooked, boiled, without salt has fewer carbs (20.1g vs 21.3g)
Better for Digestion
Lentils, mature seeds, cooked, boiled, without salt has more fiber (7.9g vs 2.8g)
Detailed Nutrition Comparison
| Nutrient | Lentils, mature seeds, cooked, boiled, without salt | Quinoa, cooked |
|---|---|---|
| Macronutrients | ||
| Calories | 116 | 120 |
| Protein | 9.0g | 4.4g |
| Carbohydrates | 20.1g | 21.3g |
| Fat | 0.4g | 1.9g |
| Fiber | 7.9g | 2.8g |
| Sugar | — | — |
| Sodium | 2mg | 7mg |
| Vitamins | ||
| Vitamin A | — | — |
| Vitamin C | 1.5mg | — |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 19mg | 17mg |
| Iron | 3.3mg | 1.5mg |
| Magnesium | 36mg | 64mg |
| Potassium | 369mg | 172mg |
| Zinc | 1.3mg | 1.1mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Lentils, mature seeds, cooked, boiled, without salt
View full nutrition facts
Quinoa, cooked
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