Pork vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Pork 548
Lentils 352
Protein (g)
Pork 35.7
Lentils 24.6
Carbs (g)
Pork 1.35
Lentils 63.3
Fat (g)
Pork 43.3
Lentils 1.06
Fiber (g)
Pork 0
Lentils 10.7
Quick answers
Which has more protein?
Pork, cured, bacon, cooked, baked — 35.7g vs 24.6g per 100g.
Which has fewer calories?
Lentils, raw — 352 vs 548 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 | Pork | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 548 kcal | 352 kcal | +56% |
| Macronutrients | |||
| Water | 12.5 g | 8.26 g | +52% |
| Protein | 35.7 g | 24.6 g | +45% |
| Total lipid (fat) | 43.3 g | 1.06 g | +3982% |
| Carbohydrate, by difference | 1.35 g | 63.3 g | -98% |
| Fiber, total dietary | 0 g | 10.7 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.2 g | 0.154 g | +9112% |
| Fatty acids, total monounsaturated | 19.1 g | 0.193 g | +9778% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 107 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.50 mg | -100% |
| Thiamin (Vitamin B1) | 0.348 mg | 0.873 mg | -60% |
| Riboflavin (Vitamin B2) | 0.251 mg | 0.211 mg | +19% |
| Niacin (Vitamin B3) | 10.6 mg | 2.61 mg | +308% |
| Pantothenic acid (Vitamin B5) | 1.03 mg | 2.14 mg | -52% |
| Vitamin B-6 — Pyridoxine | 0.309 mg | 0.540 mg | -43% |
| Biotin (Vitamin B7) | 2.00 ug | 479 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 119 mg | 96.4 mg | +24% |
| Vitamin B-12 — Cobalamin | 1.16 ug | 0 ug | |
| Vitamin A, RAE | 11.0 ug | 2.00 ug | +450% |
| Carotene, beta | 0 ug | 23.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.320 mg | 0.490 mg | -35% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 35.0 mg | -71% |
| Iron, Fe | 1.49 mg | 6.51 mg | -77% |
| Magnesium, Mg | 30.0 mg | 47.0 mg | -36% |
| Phosphorus, P | 506 mg | 281 mg | +80% |
| Potassium, K | 539 mg | 677 mg | -20% |
| Sodium, Na | 2193 mg | 6.00 mg | +36450% |
| Zinc, Zn | 3.36 mg | 3.27 mg | +3% |
| Copper, Cu | 0.182 mg | 0.754 mg | -76% |
| Manganese, Mn | 0.022 mg | 1.39 mg | -98% |
| Selenium, Se | 59.0 ug | 0.100 ug | +58900% |
| Other Nutrients | |||
| Energy | 2293 kj | 1473 kj | +56% |
| Ash | 7.12 g | 2.71 g | +163% |
| 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) | 2.00 ug | 479 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 479 ug | -100% |
| Betaine | 3.40 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 37.0 IU | 39.0 IU | -5% |
| 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) | 0.030 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 | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 5.00 ug | -98% |
| 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) | 0.010 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.551 g | 0.003 g | +18267% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 9.03 g | 0.136 g | +6538% |
| SFA 17:0 (Margaric acid) | 0.107 g | — | |
| SFA 18:0 (Stearic acid) | 4.41 g | 0.015 g | +29307% |
| SFA 20:0 (Arachidic acid) | 0.081 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.24 g | 0.003 g | +41100% |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.4 g | 0.184 g | +9378% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.329 g | 0.006 g | +5383% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 4.86 g | 0.526 g | +824% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.09 g | 0.414 g | +887% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 4.09 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.210 g | 0.112 g | +87% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.210 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 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) | 0.199 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.152 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) | 0.299 g | 0.221 g | +35% |
| Threonine (EAA) | 1.40 g | 0.882 g | +59% |
| Isoleucine (EAA, BCAA) | 1.68 g | 1.07 g | +57% |
| Leucine (EAA, BCAA) | 2.78 g | 1.79 g | +56% |
| Lysine (EAA) | 2.96 g | 1.72 g | +72% |
| Methionine (EAA) | 0.795 g | 0.210 g | +279% |
| Cystine (conditionally essential) | 0.397 g | 0.322 g | +23% |
| Phenylalanine (EAA) | 1.42 g | 1.22 g | +17% |
| Tyrosine (conditionally essential) | 1.12 g | 0.658 g | +70% |
| Valine (EAA, BCAA) | 1.90 g | 1.22 g | +55% |
| Arginine (conditionally essential) | 2.31 g | 1.90 g | +22% |
| Histidine (EAA) | 1.34 g | 0.693 g | +94% |
| Alanine | 2.29 g | 1.03 g | +122% |
| Aspartic acid | 3.36 g | 2.72 g | +23% |
| Glutamic acid | 5.26 g | 3.82 g | +38% |
| Glycine (conditionally essential) | 2.51 g | 1.00 g | +150% |
| Proline (conditionally essential) | 1.96 g | 1.03 g | +90% |
| Serine | 1.36 g | 1.14 g | +20% |
| Hydroxyproline | 0.628 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 | 14.0 mg | — | |
| Choline from phosphatidylcholine | 82.0 mg | — | |
| Choline from phosphocholine | 2.50 mg | — | |
| Choline from sphingomyelin | 9.30 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 120 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 1.10 mcg | — | |
| Isoflavones | |||
| Total isoflavones | — | 0.063 mg | |
| Purines | |||
| Purine, adenine | 27.6 mg | 104 mg | -73% |
| Purine, guanine | 27.9 mg | 82.0 mg | -66% |
| Purine, hypoxanthine | 373 mg | 20.0 mg | +1765% |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.300 mg | 16.0 mg | -98% |
| Purines, total | 429 mg | 222 mg | +93% |
* 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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