Boiled lentils, unsalted vs Raw lentils

Boiled lentils, unsaltedRaw lentils
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3 times as many calories in raw lentils as in boiled lentils, unsalted (352 vs 116 in 100 g). Both get most of their calories from carbohydrate.

More in boiled lentils, unsalted: selenium. More in raw lentils: folate (2.6×), thiamin (5.2×), copper (3×), manganese (2.8×) and 12 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Boiled lentils, unsalted116 cal

9 g protein · 20.1 g carbs (1.8 g sugars) · 0.38 g fat

Raw lentils352 cal

24.6 g protein · 63.4 g carbs (2 g sugars) · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%62.5%125%
  • Folate181 µg · 479 µg
    45%120%
  • Thiamin (B1)0.17 mg · 0.87 mg
    14%73%
  • Copper0.25 mg · 0.75 mg
    28%84%
  • Manganese0.49 mg · 1.4 mg
    21%61%
  • Protein9 g · 24.6 g
    18%49%
  • Pantothenic acid (B5)0.64 mg · 2.1 mg
    13%43%
  • Vitamin B60.18 mg · 0.54 mg
    10%32%
  • Zinc1.3 mg · 3.3 mg
    12%30%
  • Iron3.3 mg · 6.5 mg
    19%36%
  • Carbohydrates20.1 g · 63.4 g
    7%23%
  • Choline32.7 mg · 96.4 mg
    6%18%
  • Riboflavin (B2)0.073 mg · 0.21 mg
    6%16%
  • Fiber7.9 g · 10.7 g
    28%38%
  • Niacin (B3)1.1 mg · 2.6 mg
    7%16%
  • Phosphorus180 mg · 281 mg
    14%22%
  • Potassium369 mg · 677 mg
    8%14%
  • Selenium2.8 µg · 0.1 µg
    5%<1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat0.38 g · 1.1 g<1%·1%
  • Saturated fatlimit0.053 g · 0.15 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit2 mg · 6 mg<1%·<1%
  • Calcium19 mg · 35 mg1%·3%
  • Magnesium36 mg · 47 mg9%·11%
  • Vitamin A0 µg · 2 µg0%·<1%
  • Vitamin C1.5 mg · 4.5 mg2%·5%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.11 mg · 0.49 mg1%·3%
  • Vitamin K1.7 µg · 5 µg1%·4%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Boiled lentils, unsalted (SR Legacy 172421), Raw lentils (SR Legacy 172420). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Boiled lentils, unsalted vs Raw lentils: nutrition compared | MyFoodAnalysis