Pork vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Pork 173
Lentils 352
Protein (g)
Pork 27.2
Lentils 24.6
Carbs (g)
Pork 0
Lentils 63.3
Fat (g)
Pork 6.28
Lentils 1.06
Fiber (g)
Pork 0
Lentils 10.7
Quick answers
Which has more protein?
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted — 27.2g vs 24.6g per 100g.
Which has fewer calories?
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted — 173 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 | Pork | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 173 kcal | 352 kcal | -51% |
| Macronutrients | |||
| Water | 65.6 g | 8.26 g | +694% |
| Protein | 27.2 g | 24.6 g | +11% |
| Total lipid (fat) | 6.28 g | 1.06 g | +492% |
| Carbohydrate, by difference | 0 g | 63.3 g | -100% |
| Fiber, total dietary | 0 g | 10.7 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.93 g | 0.154 g | +1151% |
| Fatty acids, total monounsaturated | 2.46 g | 0.193 g | +1177% |
| Fatty acids, total trans | 0.051 g | 0 g | |
| Cholesterol | 79.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.50 mg | -100% |
| Thiamin (Vitamin B1) | 0.561 mg | 0.873 mg | -36% |
| Riboflavin (Vitamin B2) | 0.237 mg | 0.211 mg | +12% |
| Niacin (Vitamin B3) | 7.28 mg | 2.61 mg | +179% |
| Pantothenic acid (Vitamin B5) | 0.684 mg | 2.14 mg | -68% |
| Vitamin B-6 — Pyridoxine | 0.713 mg | 0.540 mg | +32% |
| Biotin (Vitamin B7) | 0 ug | 479 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 77.3 mg | 96.4 mg | -20% |
| Vitamin B-12 — Cobalamin | 0.550 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 2.00 ug | -100% |
| Carotene, beta | 0 ug | 23.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.100 mg | 0.490 mg | -80% |
| Vitamin D (D2 + D3) | 0.400 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 35.0 mg | -83% |
| Iron, Fe | 0.640 mg | 6.51 mg | -90% |
| Magnesium, Mg | 26.0 mg | 47.0 mg | -45% |
| Phosphorus, P | 227 mg | 281 mg | -19% |
| Potassium, K | 357 mg | 677 mg | -47% |
| Sodium, Na | 47.0 mg | 6.00 mg | +683% |
| Zinc, Zn | 2.16 mg | 3.27 mg | -34% |
| Copper, Cu | 0.079 mg | 0.754 mg | -90% |
| Manganese, Mn | 0.007 mg | 1.39 mg | -99% |
| Selenium, Se | 35.8 ug | 0.100 ug | +35700% |
| Other Nutrients | |||
| Energy | 723 kj | 1473 kj | -51% |
| Ash | 1.01 g | 2.71 g | -63% |
| 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) | 0 ug | 479 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 479 ug | -100% |
| Betaine | 2.80 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 | 0 IU | 39.0 IU | -100% |
| 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) | 18.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.400 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 5.00 ug | -100% |
| 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) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.069 g | 0.003 g | +2200% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 1.21 g | 0.136 g | +788% |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.625 g | 0.015 g | +4067% |
| SFA 20:0 (Arachidic acid) | 0.010 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) | 0.145 g | 0.003 g | +4733% |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.28 g | 0.184 g | +1139% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.25 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.038 g | 0.006 g | +533% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.631 g | 0.526 g | +20% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.539 g | 0.414 g | +30% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.520 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.112 g | -82% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.020 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) | 0.019 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.052 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 | = |
| Fatty acids, total trans-monoenoic | 0.032 g | — | |
| TFA 18:1 t | 0.032 g | — | |
| TFA 18:2 t,t | 0.019 g | — | |
| Fatty acids, total trans-polyenoic | 0.019 g | — | |
| Tryptophan (EAA) | 0.287 g | 0.221 g | +30% |
| Threonine (EAA) | 1.22 g | 0.882 g | +39% |
| Isoleucine (EAA, BCAA) | 1.34 g | 1.07 g | +26% |
| Leucine (EAA, BCAA) | 2.32 g | 1.79 g | +30% |
| Lysine (EAA) | 2.53 g | 1.72 g | +47% |
| Methionine (EAA) | 0.750 g | 0.210 g | +257% |
| Cystine (conditionally essential) | 0.314 g | 0.322 g | -2% |
| Phenylalanine (EAA) | 1.14 g | 1.22 g | -6% |
| Tyrosine (conditionally essential) | 1.04 g | 0.658 g | +57% |
| Valine (EAA, BCAA) | 1.42 g | 1.22 g | +16% |
| Arginine (conditionally essential) | 1.81 g | 1.90 g | -5% |
| Histidine (EAA) | 1.18 g | 0.693 g | +70% |
| Alanine | 1.60 g | 1.03 g | +55% |
| Aspartic acid | 2.66 g | 2.72 g | -2% |
| Glutamic acid | 4.35 g | 3.82 g | +14% |
| Glycine (conditionally essential) | 1.23 g | 1.00 g | +22% |
| Proline (conditionally essential) | 1.10 g | 1.03 g | +7% |
| Serine | 1.18 g | 1.14 g | +4% |
| Hydroxyproline | 0.070 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 | 36.9 mg | 104 mg | -65% |
| Purine, guanine | 51.5 mg | 82.0 mg | -37% |
| Purine, hypoxanthine | 243 mg | 20.0 mg | +1117% |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 1.70 mg | 16.0 mg | -89% |
| Purines, total | 334 mg | 222 mg | +50% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted nutrition facts Lentils, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +35700% in Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted Sodium, Na +683% in Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted Niacin (Vitamin B3) +179% in Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted Fiber, total dietary -100% in Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted
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