Boiled lentils, unsalted vs Raw lentils
In short
For the same 100 calories you eat 86 g of boiled lentils, unsalted or 28 g of raw lentils. Both get most of their calories from carbohydrate.
More in boiled lentils, unsalted: fiber (2.2×), phosphorus, iron, folate and 2 more. More in raw lentils: thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 g fat
28.4 g · 7 g protein · 18 g carbs (0.58 g sugars) · 0.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Fiber24% vs 11%
6.8 g vs 3 g
- Thiamin (B1)12% vs 21%
0.15 mg vs 0.25 mg
- Phosphorus12% vs 6%
155 mg vs 79.8 mg
- Iron16% vs 10%
2.9 mg vs 1.8 mg
- Folate39% vs 34%
156 µg vs 136 µg
- Selenium4% vs <1%
2.4 µg vs 0.028 µg
- Magnesium7% vs 3%
31 mg vs 13.4 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7.8 g · 7 g16%·14%
- Total fat0.33 g · 0.3 g<1%·<1%
- Saturated fatlimit0.046 g · 0.044 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 18 g6%·7%
- Sodiumlimit1.7 mg · 1.7 mg<1%·<1%
- Potassium318 mg · 192 mg7%·4%
- Calcium16.4 mg · 9.9 mg1%·1%
- Zinc1.1 mg · 0.93 mg10%·8%
- Copper0.22 mg · 0.21 mg24%·24%
- Manganese0.43 mg · 0.4 mg19%·17%
- Vitamin A0 µg · 0.57 µg0%·<1%
- Vitamin C1.3 mg · 1.3 mg1%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.095 mg · 0.14 mg1%·1%
- Vitamin K1.5 µg · 1.4 µg1%·1%
- Riboflavin (B2)0.063 mg · 0.06 mg5%·5%
- Niacin (B3)0.91 mg · 0.74 mg6%·5%
- Pantothenic acid (B5)0.55 mg · 0.61 mg11%·12%
- Vitamin B60.15 mg · 0.15 mg9%·9%
- Vitamin B120 µg · 0 µg0%·0%
- Choline28.2 mg · 27.4 mg5%·5%
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.