Which has more protein, Beef, variety meats and by-products, liver, raw or Lentils, raw?

Lentils, raw has more protein at 24.6g per 100g, compared to 20.4g for Beef, variety meats and by-products, liver, raw.

Is Beef, variety meats and by-products, liver, raw healthier than Lentils, raw?

Based on vitamin and mineral density, Beef, variety meats and by-products, liver, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Beef vs Lentils

Q: Which has more calories, Beef, variety meats and by-products, liver, raw or Lentils, raw?

Lentils, raw has more calories at 352 kcal per 100g, compared to 135 kcal for Beef, variety meats and by-products, liver, raw.

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Beef, variety meats and by-products, liver, raw is higher in more vitamins & minerals

Calories (kcal)

Beef 135

Lentils 352

Protein (g)

Beef 20.4

Lentils 24.6

Carbs (g)

Beef 3.89

Lentils 63.3

Fat (g)

Beef 3.63

Lentils 1.06

Fiber (g)

Beef 0

Lentils 10.7

Quick answers

Which has more protein?

Lentils, raw — 24.6g vs 20.4g per 100g.

Which has fewer calories?

Beef, variety meats and by-products, liver, raw — 135 vs 352 kcal per 100g.

Which is more nutrient-dense?

Beef, variety meats and by-products, liver, 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	135 kcal	352 kcal	-62%
Macronutrients
Water	70.8 g	8.26 g	+757%
Protein	20.4 g	24.6 g	-17%
Total lipid (fat)	3.63 g	1.06 g	+242%
Carbohydrate, by difference	3.89 g	63.3 g	-94%
Fiber, total dietary	0 g	10.7 g	-100%
Fats & Fatty Acids
Fatty acids, total saturated	1.23 g	0.154 g	+701%
Fatty acids, total monounsaturated	0.479 g	0.193 g	+148%
Fatty acids, total trans	0.170 g	0 g
Cholesterol	275 mg	0 mg
Vitamins
Vitamin C, total ascorbic acid	1.30 mg	4.50 mg	-71%
Thiamin (Vitamin B1)	0.189 mg	0.873 mg	-78%
Riboflavin (Vitamin B2)	2.76 mg	0.211 mg	+1206%
Niacin (Vitamin B3)	13.2 mg	2.61 mg	+406%
Pantothenic acid (Vitamin B5)	7.17 mg	2.14 mg	+235%
Vitamin B-6 — Pyridoxine	1.08 mg	0.540 mg	+101%
Biotin (Vitamin B7)	290 ug	479 ug	-39%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	333 mg	96.4 mg	+246%
Vitamin B-12 — Cobalamin	59.3 ug	0 ug
Vitamin A, RAE	4968 ug	2.00 ug	+248300%
Carotene, beta	232 ug	23.0 ug	+909%
Carotene, alpha	11.0 ug	0 ug
Vitamin E (alpha-tocopherol)	0.380 mg	0.490 mg	-22%
Vitamin D (D2 + D3)	1.20 ug	0 ug
Minerals
Calcium, Ca	5.00 mg	35.0 mg	-86%
Iron, Fe	4.90 mg	6.51 mg	-25%
Magnesium, Mg	18.0 mg	47.0 mg	-62%
Phosphorus, P	387 mg	281 mg	+38%
Potassium, K	313 mg	677 mg	-54%
Sodium, Na	69.0 mg	6.00 mg	+1050%
Zinc, Zn	4.00 mg	3.27 mg	+22%
Copper, Cu	9.76 mg	0.754 mg	+1194%
Manganese, Mn	0.310 mg	1.39 mg	-78%
Selenium, Se	39.7 ug	0.100 ug	+39600%
Other Nutrients
Energy	564 kj	1473 kj	-62%
Ash	1.31 g	2.71 g	-52%
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)	290 ug	479 ug	-39%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	290 ug	479 ug	-39%
Betaine	4.40 mg	—
Vitamin B-12, added	0 ug	0 ug	=
Retinol	4948 ug	0 ug
Beta-carotene (Provitamin A)	13.0 ug	0 ug
Vitamin A, IU	16898 IU	39.0 IU	+43228%
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	0 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.070 mg	4.23 mg	-98%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	49.0 IU	0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source)	1.20 ug	—
Vitamin K1 — Phylloquinone	3.10 ug	5.00 ug	-38%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	—
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 g	0 g	=
SFA 14:0 (Myristic acid)	0.015 g	0.003 g	+400%
SFA 15:0 (Pentadecanoic acid)	0.007 g	—
SFA 16:0 (Palmitic acid)	0.312 g	0.136 g	+129%
SFA 17:0 (Margaric acid)	0.030 g	—
SFA 18:0 (Stearic acid)	0.862 g	0.015 g	+5647%
SFA 20:0 (Arachidic acid)	0 g	—
SFA 22:0 (Behenic acid)	0.009 g	—
MUFA 14:1 (Myristoleic acid)	0 g	—
MUFA 15:1 (Pentadecenoic acid)	0 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.036 g	0.003 g	+1100%
MUFA 17:1 (Heptadecenoic acid)	0.013 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.423 g	0.184 g	+130%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.007 g	0.006 g	+17%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.465 g	0.526 g	-12%
PUFA 18:2 (Omega-6, Linoleic acid)	0.299 g	0.414 g	-28%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	0.299 g	—
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.016 g	0.112 g	-86%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.007 g	—
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 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.010 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.141 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	=
Tryptophan (EAA)	0.263 g	0.221 g	+19%
Threonine (EAA)	0.869 g	0.882 g	-1%
Isoleucine (EAA, BCAA)	0.967 g	1.07 g	-9%
Leucine (EAA, BCAA)	1.91 g	1.79 g	+7%
Lysine (EAA)	1.61 g	1.72 g	-7%
Methionine (EAA)	0.543 g	0.210 g	+159%
Cystine (conditionally essential)	0.376 g	0.322 g	+17%
Phenylalanine (EAA)	1.08 g	1.22 g	-11%
Tyrosine (conditionally essential)	0.807 g	0.658 g	+23%
Valine (EAA, BCAA)	1.26 g	1.22 g	+3%
Arginine (conditionally essential)	1.24 g	1.90 g	-35%
Histidine (EAA)	0.629 g	0.693 g	-9%
Alanine	1.16 g	1.03 g	+13%
Aspartic acid	1.93 g	2.72 g	-29%
Glutamic acid	2.61 g	3.82 g	-32%
Glycine (conditionally essential)	1.16 g	1.00 g	+16%
Proline (conditionally essential)	0.961 g	1.03 g	-7%
Serine	0.905 g	1.14 g	-20%
Hydroxyproline	0.046 g	—
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
Choline
Choline from glycerophoshocholine	85.0 mg	—
Choline from phosphatidylcholine	170 mg	—
Choline from phosphocholine	12.0 mg	—
Choline from sphingomyelin	14.0 mg	—
Free Choline	56.0 mg	—
Total Choline	330 mg	—
Isoflavones
Total isoflavones	—	0.063 mg
Purines
Purine, adenine	62.0 mg	104 mg	-40%
Purine, guanine	74.0 mg	82.0 mg	-10%
Purine, hypoxanthine	61.0 mg	20.0 mg	+205%
Purine, xanthine	0 mg	16.0 mg	-100%
Purines, total	197 mg	222 mg	-11%

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Beef, variety meats and by-products, liver, raw nutrition facts Lentils, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +248300% in Beef, variety meats and by-products, liver, raw Selenium, Se +39600% in Beef, variety meats and by-products, liver, raw Riboflavin (Vitamin B2) +1206% in Beef, variety meats and by-products, liver, raw Copper, Cu +1194% in Beef, variety meats and by-products, liver, raw

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