Lentils vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Lentils 352
Fish 210
Protein (g)
Lentils 24.6
Fish 28.9
Carbs (g)
Lentils 63.3
Fish 0
Fat (g)
Lentils 1.06
Fish 9.71
Fiber (g)
Lentils 10.7
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 24.6g per 100g.
Which has fewer calories?
Fish, anchovy, european, canned in oil, drained solids — 210 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 | Lentils | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 352 kcal | 210 kcal | +68% |
| Macronutrients | |||
| Water | 8.26 g | 50.3 g | -84% |
| Protein | 24.6 g | 28.9 g | -15% |
| Total lipid (fat) | 1.06 g | 9.71 g | -89% |
| Carbohydrate, by difference | 63.3 g | 0 g | |
| Fiber, total dietary | 10.7 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.154 g | 2.20 g | -93% |
| Fatty acids, total monounsaturated | 0.193 g | 3.77 g | -95% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 85.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.873 mg | 0.078 mg | +1019% |
| Riboflavin (Vitamin B2) | 0.211 mg | 0.363 mg | -42% |
| Niacin (Vitamin B3) | 2.61 mg | 19.9 mg | -87% |
| Pantothenic acid (Vitamin B5) | 2.14 mg | 0.909 mg | +135% |
| Vitamin B-6 — Pyridoxine | 0.540 mg | 0.203 mg | +166% |
| Biotin (Vitamin B7) | 479 ug | 13.0 ug | +3585% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 96.4 mg | 85.0 mg | +13% |
| Vitamin B-12 — Cobalamin | 0 ug | 0.880 ug | -100% |
| Vitamin A, RAE | 2.00 ug | 12.0 ug | -83% |
| Carotene, beta | 23.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.490 mg | 3.33 mg | -85% |
| Vitamin D (D2 + D3) | 0 ug | 1.70 ug | -100% |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 232 mg | -85% |
| Iron, Fe | 6.51 mg | 4.63 mg | +41% |
| Magnesium, Mg | 47.0 mg | 69.0 mg | -32% |
| Phosphorus, P | 281 mg | 252 mg | +12% |
| Potassium, K | 677 mg | 544 mg | +24% |
| Sodium, Na | 6.00 mg | 3668 mg | -100% |
| Zinc, Zn | 3.27 mg | 2.44 mg | +34% |
| Copper, Cu | 0.754 mg | 0.339 mg | +122% |
| Manganese, Mn | 1.39 mg | 0.100 mg | +1293% |
| Selenium, Se | 0.100 ug | 68.1 ug | -100% |
| Other Nutrients | |||
| Energy | 1473 kj | 879 kj | +68% |
| Ash | 2.71 g | 11.1 g | -76% |
| Total Sugars | 2.03 g | 0 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) | 479 ug | 13.0 ug | +3585% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 479 ug | 13.0 ug | +3585% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 12.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 39.0 IU | 40.0 IU | -2% |
| 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 | 0.020 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.23 mg | 0.170 mg | +2388% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 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) | 0 IU | 69.0 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.70 ug | |
| Vitamin K1 — Phylloquinone | 5.00 ug | 12.1 ug | -59% |
| 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 | 0.020 g | -100% |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.428 g | -99% |
| SFA 16:0 (Palmitic acid) | 0.136 g | 1.33 g | -90% |
| SFA 18:0 (Stearic acid) | 0.015 g | 0.420 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.590 g | -99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.184 g | 2.94 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | 0.009 g | -33% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.163 g | -100% |
| Fatty acids, total polyunsaturated | 0.526 g | 2.56 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.414 g | 0.362 g | +14% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.112 g | 0.017 g | +559% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.078 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.010 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.763 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.041 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.29 g | -100% |
| Tryptophan (EAA) | 0.221 g | 0.324 g | -32% |
| Threonine (EAA) | 0.882 g | 1.27 g | -30% |
| Isoleucine (EAA, BCAA) | 1.07 g | 1.33 g | -20% |
| Leucine (EAA, BCAA) | 1.79 g | 2.35 g | -24% |
| Lysine (EAA) | 1.72 g | 2.65 g | -35% |
| Methionine (EAA) | 0.210 g | 0.855 g | -75% |
| Cystine (conditionally essential) | 0.322 g | 0.310 g | +4% |
| Phenylalanine (EAA) | 1.22 g | 1.13 g | +8% |
| Tyrosine (conditionally essential) | 0.658 g | 0.975 g | -33% |
| Valine (EAA, BCAA) | 1.22 g | 1.49 g | -18% |
| Arginine (conditionally essential) | 1.90 g | 1.73 g | +10% |
| Histidine (EAA) | 0.693 g | 0.850 g | -18% |
| Alanine | 1.03 g | 1.75 g | -41% |
| Aspartic acid | 2.72 g | 2.96 g | -8% |
| Glutamic acid | 3.82 g | 4.31 g | -11% |
| Glycine (conditionally essential) | 1.00 g | 1.39 g | -28% |
| Proline (conditionally essential) | 1.03 g | 1.02 g | +1% |
| Serine | 1.14 g | 1.18 g | -4% |
| 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 | 104 mg | 0 mg | |
| Purine, guanine | 82.0 mg | 39.0 mg | +110% |
| Purine, hypoxanthine | 20.0 mg | 14.0 mg | +43% |
| Purine, xanthine | 16.0 mg | 268 mg | -94% |
| Purines, total | 222 mg | 321 mg | -31% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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