Fish vs Lentils

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

Lentils, raw is higher in more vitamins & minerals

Calories (kcal)

Fish 156
Lentils 352

Protein (g)

Fish 23.2
Lentils 24.6

Carbs (g)

Fish 0
Lentils 63.3

Fat (g)

Fish 6.30
Lentils 1.06

Fiber (g)

Fish 0
Lentils 10.7

Quick answers

Which has more protein?

Lentils, raw — 24.6g vs 23.2g per 100g.

Which has fewer calories?

Fish, mackerel, jack, canned, drained solids — 156 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 Fish Lentils
Energy
Energy 156 kcal 352 kcal
Macronutrients
Water 69.2 g 8.26 g
Protein 23.2 g 24.6 g
Total lipid (fat) 6.30 g 1.06 g
Carbohydrate, by difference 0 g 63.3 g
Fiber, total dietary 0 g 10.7 g
Fats & Fatty Acids
Fatty acids, total saturated 1.86 g 0.154 g
Fatty acids, total monounsaturated 2.22 g 0.193 g
Fatty acids, total trans — 0 g
Cholesterol 79.0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0.900 mg 4.50 mg
Thiamin (Vitamin B1) 0.040 mg 0.873 mg
Riboflavin (Vitamin B2) 0.212 mg 0.211 mg
Niacin (Vitamin B3) 6.18 mg 2.61 mg
Pantothenic acid (Vitamin B5) 0.305 mg 2.14 mg
Vitamin B-6 — Pyridoxine 0.210 mg 0.540 mg
Biotin (Vitamin B7) 5.00 ug 479 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 85.0 mg 96.4 mg
Vitamin B-12 — Cobalamin 6.94 ug 0 ug
Vitamin A, RAE 130 ug 2.00 ug
Carotene, beta 0 ug 23.0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 1.03 mg 0.490 mg
Vitamin D (D2 + D3) 7.30 ug 0 ug
Minerals
Calcium, Ca 241 mg 35.0 mg
Iron, Fe 2.04 mg 6.51 mg
Magnesium, Mg 37.0 mg 47.0 mg
Phosphorus, P 301 mg 281 mg
Potassium, K 194 mg 677 mg
Sodium, Na 379 mg 6.00 mg
Zinc, Zn 1.02 mg 3.27 mg
Copper, Cu 0.147 mg 0.754 mg
Manganese, Mn 0.040 mg 1.39 mg
Selenium, Se 37.7 ug 0.100 ug
Other Nutrients
Energy 653 kj 1473 kj
Ash 1.73 g 2.71 g
Total Sugars 0 g 2.03 g
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) 5.00 ug 479 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 5.00 ug 479 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 130 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 433 IU 39.0 IU
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) 292 IU 0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 7.30 ug —
Vitamin K1 — Phylloquinone 0.100 ug 5.00 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) 0.007 g 0 g
SFA 14:0 (Myristic acid) 0.289 g 0.003 g
SFA 16:0 (Palmitic acid) 1.18 g 0.136 g
SFA 18:0 (Stearic acid) 0.376 g 0.015 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.400 g 0.003 g
MUFA 18:1 (Omega-9, Oleic acid family) 1.13 g 0.184 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.278 g 0.006 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.414 g 0 g
Fatty acids, total polyunsaturated 1.65 g 0.526 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.099 g 0.414 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.043 g 0.112 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.106 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.069 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.434 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.104 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.796 g 0 g
Tryptophan (EAA) 0.260 g 0.221 g
Threonine (EAA) 1.02 g 0.882 g
Isoleucine (EAA, BCAA) 1.07 g 1.07 g
Leucine (EAA, BCAA) 1.88 g 1.79 g
Lysine (EAA) 2.13 g 1.72 g
Methionine (EAA) 0.686 g 0.210 g
Cystine (conditionally essential) 0.249 g 0.322 g
Phenylalanine (EAA) 0.905 g 1.22 g
Tyrosine (conditionally essential) 0.783 g 0.658 g
Valine (EAA, BCAA) 1.20 g 1.22 g
Arginine (conditionally essential) 1.39 g 1.90 g
Histidine (EAA) 0.683 g 0.693 g
Alanine 1.40 g 1.03 g
Aspartic acid 2.38 g 2.72 g
Glutamic acid 3.46 g 3.82 g
Glycine (conditionally essential) 1.11 g 1.00 g
Proline (conditionally essential) 0.820 g 1.03 g
Serine 0.946 g 1.14 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
Isoflavones
Total isoflavones — 0.063 mg
Purines
Purine, adenine 23.0 mg 104 mg
Purine, guanine 109 mg 82.0 mg
Purine, hypoxanthine 16.0 mg 20.0 mg
Purine, xanthine 98.0 mg 16.0 mg
Purines, total 246 mg 222 mg

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

Fish, mackerel, jack, canned, drained solids nutrition facts Lentils, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +37600% in Fish, mackerel, jack, canned, drained solids Vitamin A, RAE +6400% in Fish, mackerel, jack, canned, drained solids Sodium, Na +6217% in Fish, mackerel, jack, canned, drained solids Calcium, Ca +589% in Fish, mackerel, jack, canned, drained solids

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