Peas vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peas, green, split, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Peas 364
Lentils 352
Protein (g)
Peas 23.1
Lentils 24.6
Carbs (g)
Peas 61.6
Lentils 63.3
Fat (g)
Peas 3.89
Lentils 1.06
Fiber (g)
Peas 22.2
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 23.1g per 100g.
Which has fewer calories?
Lentils, raw — 352 vs 364 kcal per 100g.
Which is more nutrient-dense?
Peas, green, split, mature seeds, 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 | Peas | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 364 kcal | 352 kcal | +3% |
| Macronutrients | |||
| Water | 8.69 g | 8.26 g | +5% |
| Protein | 23.1 g | 24.6 g | -6% |
| Total lipid (fat) | 3.89 g | 1.06 g | +267% |
| Carbohydrate, by difference | 61.6 g | 63.3 g | -3% |
| Fiber, total dietary | 22.2 g | 10.7 g | +107% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.408 g | 0.154 g | +165% |
| Fatty acids, total monounsaturated | 0.615 g | 0.193 g | +219% |
| Fatty acids, total trans | 0.004 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.80 mg | 4.50 mg | -60% |
| Thiamin (Vitamin B1) | 0.719 mg | 0.873 mg | -18% |
| Riboflavin (Vitamin B2) | 0.244 mg | 0.211 mg | +16% |
| Niacin (Vitamin B3) | 3.61 mg | 2.61 mg | +39% |
| Pantothenic acid (Vitamin B5) | 0.962 mg | 2.14 mg | -55% |
| Vitamin B-6 — Pyridoxine | 0.140 mg | 0.540 mg | -74% |
| Biotin (Vitamin B7) | 15.0 ug | 479 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 157 mg | 96.4 mg | +63% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 2.00 ug | +250% |
| Carotene, beta | 89.0 ug | 23.0 ug | +287% |
| 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 | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 35.0 mg | +31% |
| Iron, Fe | 4.73 mg | 6.51 mg | -27% |
| Magnesium, Mg | 63.0 mg | 47.0 mg | +34% |
| Phosphorus, P | 334 mg | 281 mg | +19% |
| Potassium, K | 852 mg | 677 mg | +26% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 3.49 mg | 3.27 mg | +7% |
| Copper, Cu | 0.809 mg | 0.754 mg | +7% |
| Manganese, Mn | 1.19 mg | 1.39 mg | -15% |
| Selenium, Se | 10.7 ug | 0.100 ug | +10600% |
| Other Nutrients | |||
| Energy | 1521 kj | 1473 kj | +3% |
| Ash | 2.67 g | 2.71 g | -1% |
| Total Sugars | 3.14 g | 2.03 g | +55% |
| Sucrose | 2.69 g | 1.47 g | +83% |
| Glucose | 0.440 g | 0 g | |
| Fructose | 0 g | 0.270 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0.300 g | -100% |
| Galactose | 0 g | 0 g | = |
| Starch | — | 49.9 g | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 479 ug | -97% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 479 ug | -97% |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 149 IU | 39.0 IU | +282% |
| 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) | 5.75 mg | 4.23 mg | +36% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.140 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) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 15.9 ug | 5.00 ug | +218% |
| 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) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.003 g | +100% |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 0.268 g | 0.136 g | +97% |
| SFA 17:0 (Margaric acid) | 0.005 g | — | |
| SFA 18:0 (Stearic acid) | 0.096 g | 0.015 g | +540% |
| SFA 20:0 (Arachidic acid) | 0.013 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.003 g | -67% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.602 g | 0.184 g | +227% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.600 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 0.006 g | +50% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.02 g | 0.526 g | +94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.856 g | 0.414 g | +107% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.854 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.163 g | 0.112 g | +46% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.163 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.001 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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 | 0.002 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.002 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 g | — | |
| Tryptophan (EAA) | 0.159 g | 0.221 g | -28% |
| Threonine (EAA) | 0.813 g | 0.882 g | -8% |
| Isoleucine (EAA, BCAA) | 0.983 g | 1.07 g | -8% |
| Leucine (EAA, BCAA) | 1.68 g | 1.79 g | -6% |
| Lysine (EAA) | 1.77 g | 1.72 g | +3% |
| Methionine (EAA) | 0.195 g | 0.210 g | -7% |
| Cystine (conditionally essential) | 0.273 g | 0.322 g | -15% |
| Phenylalanine (EAA) | 1.15 g | 1.22 g | -5% |
| Tyrosine (conditionally essential) | 0.518 g | 0.658 g | -21% |
| Valine (EAA, BCAA) | 1.03 g | 1.22 g | -15% |
| Arginine (conditionally essential) | 1.90 g | 1.90 g | = |
| Histidine (EAA) | 0.586 g | 0.693 g | -15% |
| Alanine | 1.05 g | 1.03 g | +2% |
| Aspartic acid | 2.55 g | 2.72 g | -6% |
| Glutamic acid | 3.87 g | 3.82 g | +1% |
| Glycine (conditionally essential) | 1.01 g | 1.00 g | +1% |
| Proline (conditionally essential) | 1.03 g | 1.03 g | +1% |
| Serine | 1.07 g | 1.14 g | -6% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.320 mg | 0.011 mg | +2910% |
| Genistein | 0.112 mg | 0.052 mg | +115% |
| Proanthocyanidin dimers | 0 mg | 1.20 mg | -100% |
| Proanthocyanidin trimers | 0 mg | 0.110 mg | -100% |
| Proanthocyanidin 4-6mers | 0 mg | 0.030 mg | -100% |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 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 | 0.445 mg | 0.063 mg | +608% |
| Purines | |||
| Purine, adenine | 88.0 mg | 104 mg | -15% |
| Purine, guanine | 74.0 mg | 82.0 mg | -10% |
| Purine, hypoxanthine | 11.0 mg | 20.0 mg | -45% |
| Purine, xanthine | 22.0 mg | 16.0 mg | +38% |
| Purines, total | 195 mg | 222 mg | -12% |
* 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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