Which has more protein, Pork, loin, boneless, raw or Lentils, raw?

Lentils, raw has more protein at 24.6g per 100g, compared to 21.1g for Pork, loin, boneless, raw.

Which has more calories, Pork, loin, boneless, raw or Lentils, raw?

Calorie data is not available for one or both foods.

Is Pork, loin, boneless, raw healthier than Lentils, raw?

Based on vitamin and mineral density, Lentils, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Pork vs Lentils

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Lentils, raw is higher in more vitamins & minerals

Calories (kcal)

Pork —

Lentils 352

Protein (g)

Pork 21.1

Lentils 24.6

Carbs (g)

Pork 0

Lentils 63.3

Fat (g)

Pork 9.47

Lentils 1.06

Fiber (g)

Pork —

Lentils 10.7

Quick answers

Which has more protein?

Lentils, raw — 24.6g vs 21.1g 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	—	352 kcal
Macronutrients
Water	68.8 g	8.26 g	+733%
Protein	21.1 g	24.6 g	-14%
Total lipid (fat)	9.47 g	1.06 g	+793%
Carbohydrate, by difference	0 g	63.3 g	-100%
Fiber, total dietary	—	10.7 g
Fats & Fatty Acids
Fatty acids, total saturated	3.29 g	0.154 g	+2033%
Fatty acids, total monounsaturated	3.95 g	0.193 g	+1945%
Fatty acids, total trans	0.029 g	0 g
Cholesterol	55.9 mg	0 mg
Vitamins
Vitamin C, total ascorbic acid	—	4.50 mg
Thiamin (Vitamin B1)	—	0.873 mg
Riboflavin (Vitamin B2)	—	0.211 mg
Niacin (Vitamin B3)	—	2.61 mg
Pantothenic acid (Vitamin B5)	—	2.14 mg
Vitamin B-6 — Pyridoxine	—	0.540 mg
Biotin (Vitamin B7)	—	479 ug
Folate, total (Vitamin B9)	—	0 ug
Choline, total	—	96.4 mg
Vitamin B-12 — Cobalamin	—	0 ug
Vitamin A, RAE	—	2.00 ug
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	4.11 mg	35.0 mg	-88%
Iron, Fe	0.452 mg	6.51 mg	-93%
Magnesium, Mg	22.0 mg	47.0 mg	-53%
Phosphorus, P	197 mg	281 mg	-30%
Potassium, K	361 mg	677 mg	-47%
Sodium, Na	40.2 mg	6.00 mg	+570%
Zinc, Zn	1.57 mg	3.27 mg	-52%
Copper, Cu	0.038 mg	0.754 mg	-95%
Manganese, Mn	0 mg	1.39 mg	-100%
Selenium, Se	—	0.100 ug
Other Nutrients
Energy (Atwater General Factors)	168 kcal	—
Energy (Atwater Specific Factors)	174 kcal	—
Energy	—	1473 kj
Nitrogen	3.38 g	—
Ash	1.07 g	2.71 g	-60%
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)	—	479 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	—	479 ug
Vitamin B-12, added	—	0 ug
Retinol	—	0 ug
Beta-carotene (Provitamin A)	—	0 ug
Vitamin A, IU	—	39.0 IU
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
SFA 6:0 (Caproic acid)	—	0 g
SFA 8:0 (Caprylic acid)	—	0 g
SFA 10:0 (Capric acid)	—	0 g
SFA 12:0 (Lauric acid)	—	0 g
SFA 14:0 (Myristic acid)	—	0.003 g
SFA 16:0 (Palmitic acid)	—	0.136 g
SFA 18:0 (Stearic acid)	—	0.015 g
MUFA 16:1 (Omega-7, Palmitoleic acid)	—	0.003 g
MUFA 18:1 (Omega-9, Oleic acid family)	—	0.184 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	—	0.006 g
MUFA 22:1 (Omega-9, Erucic acid family)	—	0 g
Fatty acids, total polyunsaturated	1.38 g	0.526 g	+162%
PUFA 18:2 (Omega-6, Linoleic acid)	—	0.414 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	—	0.112 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	—	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	—	0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	—	0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	—	0 g
Tryptophan (EAA)	—	0.221 g
Threonine (EAA)	—	0.882 g
Isoleucine (EAA, BCAA)	—	1.07 g
Leucine (EAA, BCAA)	—	1.79 g
Lysine (EAA)	—	1.72 g
Methionine (EAA)	—	0.210 g
Cystine (conditionally essential)	—	0.322 g
Phenylalanine (EAA)	—	1.22 g
Tyrosine (conditionally essential)	—	0.658 g
Valine (EAA, BCAA)	—	1.22 g
Arginine (conditionally essential)	—	1.90 g
Histidine (EAA)	—	0.693 g
Alanine	—	1.03 g
Aspartic acid	—	2.72 g
Glutamic acid	—	3.82 g
Glycine (conditionally essential)	—	1.00 g
Proline (conditionally essential)	—	1.03 g
Serine	—	1.14 g
Alcohol, ethyl	—	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	25.5 mg	104 mg	-75%
Purine, guanine	29.5 mg	82.0 mg	-64%
Purine, hypoxanthine	182 mg	20.0 mg	+809%
Purine, uric acid	0 mg	—
Purine, xanthine	0.300 mg	16.0 mg	-98%
Purines, total	237 mg	222 mg	+7%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Pork, loin, boneless, raw nutrition facts Lentils, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +570% in Pork, loin, boneless, raw Manganese, Mn -100% in Pork, loin, boneless, raw Copper, Cu -95% in Pork, loin, boneless, raw Iron, Fe -93% in Pork, loin, boneless, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.