Pork vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pork, fresh, variety meats and by-products, liver, raw is higher in more vitamins & minerals
Calories (kcal)
Pork 134
Lentils 352
Protein (g)
Pork 21.4
Lentils 24.6
Carbs (g)
Pork 2.47
Lentils 63.3
Fat (g)
Pork 3.65
Lentils 1.06
Fiber (g)
Pork 0
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 21.4g per 100g.
Which has fewer calories?
Pork, fresh, variety meats and by-products, liver, raw — 134 vs 352 kcal per 100g.
Which is more nutrient-dense?
Pork, fresh, variety meats and by-products, liver, 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 | 134 kcal | 352 kcal | -62% |
| Macronutrients | |||
| Water | 71.1 g | 8.26 g | +760% |
| Protein | 21.4 g | 24.6 g | -13% |
| Total lipid (fat) | 3.65 g | 1.06 g | +244% |
| Carbohydrate, by difference | 2.47 g | 63.3 g | -96% |
| Fiber, total dietary | 0 g | 10.7 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.17 g | 0.154 g | +660% |
| Fatty acids, total monounsaturated | 0.520 g | 0.193 g | +169% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 301 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 25.3 mg | 4.50 mg | +462% |
| Thiamin (Vitamin B1) | 0.283 mg | 0.873 mg | -68% |
| Riboflavin (Vitamin B2) | 3.01 mg | 0.211 mg | +1324% |
| Niacin (Vitamin B3) | 15.3 mg | 2.61 mg | +487% |
| Pantothenic acid (Vitamin B5) | 6.65 mg | 2.14 mg | +211% |
| Vitamin B-6 — Pyridoxine | 0.690 mg | 0.540 mg | +28% |
| Biotin (Vitamin B7) | 212 ug | 479 ug | -56% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 96.4 mg | |
| Vitamin B-12 — Cobalamin | 26.0 ug | 0 ug | |
| Vitamin A, RAE | 6502 ug | 2.00 ug | +325000% |
| Carotene, beta | — | 23.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.490 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 35.0 mg | -74% |
| Iron, Fe | 23.3 mg | 6.51 mg | +258% |
| Magnesium, Mg | 18.0 mg | 47.0 mg | -62% |
| Phosphorus, P | 288 mg | 281 mg | +2% |
| Potassium, K | 273 mg | 677 mg | -60% |
| Sodium, Na | 87.0 mg | 6.00 mg | +1350% |
| Zinc, Zn | 5.76 mg | 3.27 mg | +76% |
| Copper, Cu | 0.677 mg | 0.754 mg | -10% |
| Manganese, Mn | 0.344 mg | 1.39 mg | -75% |
| Selenium, Se | 52.7 ug | 0.100 ug | +52600% |
| Other Nutrients | |||
| Energy | 561 kj | 1473 kj | -62% |
| Ash | 1.44 g | 2.71 g | -47% |
| Total Sugars | — | 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) | 212 ug | 479 ug | -56% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 212 ug | 479 ug | -56% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 6502 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 21650 IU | 39.0 IU | +55413% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 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 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.003 g | +567% |
| SFA 16:0 (Palmitic acid) | 0.440 g | 0.136 g | +224% |
| SFA 18:0 (Stearic acid) | 0.700 g | 0.015 g | +4567% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.030 g | 0.003 g | +900% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.460 g | 0.184 g | +150% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.870 g | 0.526 g | +65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.350 g | 0.414 g | -15% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | 0.112 g | -73% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.440 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) | 0.030 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.020 g | 0 g | |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.301 g | 0.221 g | +36% |
| Threonine (EAA) | 0.910 g | 0.882 g | +3% |
| Isoleucine (EAA, BCAA) | 1.09 g | 1.07 g | +2% |
| Leucine (EAA, BCAA) | 1.91 g | 1.79 g | +7% |
| Lysine (EAA) | 1.65 g | 1.72 g | -4% |
| Methionine (EAA) | 0.530 g | 0.210 g | +152% |
| Cystine (conditionally essential) | 0.404 g | 0.322 g | +25% |
| Phenylalanine (EAA) | 1.05 g | 1.22 g | -14% |
| Tyrosine (conditionally essential) | 0.729 g | 0.658 g | +11% |
| Valine (EAA, BCAA) | 1.32 g | 1.22 g | +8% |
| Arginine (conditionally essential) | 1.32 g | 1.90 g | -31% |
| Histidine (EAA) | 0.582 g | 0.693 g | -16% |
| Alanine | 1.28 g | 1.03 g | +24% |
| Aspartic acid | 1.94 g | 2.72 g | -29% |
| Glutamic acid | 2.78 g | 3.82 g | -27% |
| Glycine (conditionally essential) | 1.24 g | 1.00 g | +24% |
| Proline (conditionally essential) | 1.15 g | 1.03 g | +11% |
| Serine | 1.16 g | 1.14 g | +2% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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 | 59.0 mg | 104 mg | -43% |
| Purine, guanine | 77.0 mg | 82.0 mg | -6% |
| Purine, hypoxanthine | 71.0 mg | 20.0 mg | +255% |
| Purine, xanthine | 82.0 mg | 16.0 mg | +413% |
| Purines, total | 289 mg | 222 mg | +30% |
* 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, variety meats and by-products, liver, raw nutrition facts Lentils, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +325000% in Pork, fresh, variety meats and by-products, liver, raw Selenium, Se +52600% in Pork, fresh, variety meats and by-products, liver, raw Sodium, Na +1350% in Pork, fresh, variety meats and by-products, liver, raw Riboflavin (Vitamin B2) +1324% in Pork, fresh, variety meats and by-products, liver, raw
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