Beef vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 209
Lentils 352
Protein (g)
Beef 28.9
Lentils 24.6
Carbs (g)
Beef 0
Lentils 63.3
Fat (g)
Beef 9.51
Lentils 1.06
Fiber (g)
Beef 0
Lentils 10.7
Quick answers
Which has more protein?
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned — 28.9g vs 24.6g per 100g.
Which has fewer calories?
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned — 209 vs 352 kcal per 100g.
Which is more nutrient-dense?
Lentils, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 209 kcal | 352 kcal | -41% |
| Macronutrients | |||
| Water | 60.8 g | 8.26 g | +636% |
| Protein | 28.9 g | 24.6 g | +17% |
| Total lipid (fat) | 9.51 g | 1.06 g | +797% |
| Carbohydrate, by difference | 0 g | 63.3 g | -100% |
| Fiber, total dietary | 0 g | 10.7 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.90 g | 0.154 g | +2431% |
| Fatty acids, total monounsaturated | 3.88 g | 0.193 g | +1911% |
| Fatty acids, total trans | 0.241 g | 0 g | |
| Cholesterol | 89.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.50 mg | -100% |
| Thiamin (Vitamin B1) | 0.042 mg | 0.873 mg | -95% |
| Riboflavin (Vitamin B2) | 0.191 mg | 0.211 mg | -9% |
| Niacin (Vitamin B3) | 7.10 mg | 2.61 mg | +172% |
| Pantothenic acid (Vitamin B5) | 0.807 mg | 2.14 mg | -62% |
| Vitamin B-6 — Pyridoxine | 0.428 mg | 0.540 mg | -21% |
| Biotin (Vitamin B7) | 8.00 ug | 479 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 93.4 mg | 96.4 mg | -3% |
| Vitamin B-12 — Cobalamin | 2.80 ug | 0 ug | |
| Vitamin A, RAE | 3.00 ug | 2.00 ug | +50% |
| Carotene, beta | 0 ug | 23.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.120 mg | 0.490 mg | -76% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 35.0 mg | -66% |
| Iron, Fe | 3.17 mg | 6.51 mg | -51% |
| Magnesium, Mg | 28.0 mg | 47.0 mg | -40% |
| Phosphorus, P | 258 mg | 281 mg | -8% |
| Potassium, K | 449 mg | 677 mg | -34% |
| Sodium, Na | 86.0 mg | 6.00 mg | +1333% |
| Zinc, Zn | 6.97 mg | 3.27 mg | +113% |
| Copper, Cu | 0.103 mg | 0.754 mg | -86% |
| Manganese, Mn | 0.013 mg | 1.39 mg | -99% |
| Selenium, Se | 21.6 ug | 0.100 ug | +21500% |
| Other Nutrients | |||
| Energy | 875 kj | 1473 kj | -41% |
| Ash | 1.32 g | 2.71 g | -51% |
| Total Sugars | 0 g | 2.03 g | -100% |
| Sucrose | — | 1.47 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0.270 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.300 g | |
| Galactose | — | 0 g | |
| Starch | — | 49.9 g | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 479 ug | -98% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 479 ug | -98% |
| Betaine | 8.40 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 IU | 39.0 IU | -77% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 4.23 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.30 ug | 5.00 ug | -74% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.005 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.264 g | 0.003 g | +8700% |
| SFA 15:0 (Pentadecanoic acid) | 0.045 g | — | |
| SFA 16:0 (Palmitic acid) | 2.10 g | 0.136 g | +1443% |
| SFA 17:0 (Margaric acid) | 0.105 g | — | |
| SFA 18:0 (Stearic acid) | 1.20 g | 0.015 g | +7920% |
| SFA 20:0 (Arachidic acid) | 0.009 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.065 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.317 g | 0.003 g | +10467% |
| MUFA 17:1 (Heptadecenoic acid) | 0.079 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.57 g | 0.184 g | +1838% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.031 g | 0.006 g | +417% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.389 g | 0.526 g | -26% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.251 g | 0.414 g | -39% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.112 g | -92% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.046 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.241 g | — | |
| TFA 18:1 t | 0.241 g | — | |
| Tryptophan (EAA) | 0.147 g | 0.221 g | -33% |
| Threonine (EAA) | 1.12 g | 0.882 g | +27% |
| Isoleucine (EAA, BCAA) | 1.28 g | 1.07 g | +20% |
| Leucine (EAA, BCAA) | 2.25 g | 1.79 g | +26% |
| Lysine (EAA) | 2.39 g | 1.72 g | +39% |
| Methionine (EAA) | 0.742 g | 0.210 g | +253% |
| Cystine (conditionally essential) | 0.297 g | 0.322 g | -8% |
| Phenylalanine (EAA) | 1.13 g | 1.22 g | -7% |
| Tyrosine (conditionally essential) | 0.888 g | 0.658 g | +35% |
| Valine (EAA, BCAA) | 1.42 g | 1.22 g | +16% |
| Arginine (conditionally essential) | 1.88 g | 1.90 g | -1% |
| Histidine (EAA) | 0.938 g | 0.693 g | +35% |
| Alanine | 1.81 g | 1.03 g | +76% |
| Aspartic acid | 2.60 g | 2.72 g | -5% |
| Glutamic acid | 4.33 g | 3.82 g | +13% |
| Glycine (conditionally essential) | 1.96 g | 1.00 g | +96% |
| Proline (conditionally essential) | 1.47 g | 1.03 g | +43% |
| Serine | 1.16 g | 1.14 g | +2% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0.011 mg | |
| Genistein | — | 0.052 mg | |
| Proanthocyanidin dimers | — | 1.20 mg | |
| Proanthocyanidin trimers | — | 0.110 mg | |
| Proanthocyanidin 4-6mers | — | 0.030 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0.350 mg | |
| (+)-Gallocatechin | — | 0.140 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.063 mg | |
| Purines | |||
| Purine, adenine | 20.0 mg | 104 mg | -81% |
| Purine, guanine | 21.0 mg | 82.0 mg | -74% |
| Purine, hypoxanthine | 196 mg | 20.0 mg | +878% |
| Purine, uric acid | 0.010 mg | — | |
| Purine, xanthine | 15.3 mg | 16.0 mg | -4% |
| Purines, total | 252 mg | 222 mg | +13% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned nutrition facts Lentils, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +21500% in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned Sodium, Na +1333% in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned Niacin (Vitamin B3) +172% in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned Zinc, Zn +113% in Beef, ground, 93% lean meat / 7% fat, crumbles, cooked, pan-browned
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