Boiled lentils, unsalted vs Raw lentils
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
9 g protein · 20.1 g carbs (1.8 g sugars) · 0.38 g fat
24.6 g protein · 63.4 g carbs (2 g sugars) · 1.1 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate45% vs 120%
181 µg vs 479 µg
- Thiamin (B1)14% vs 73%
0.17 mg vs 0.87 mg
- Copper28% vs 84%
0.25 mg vs 0.75 mg
- Manganese21% vs 61%
0.49 mg vs 1.4 mg
- Protein18% vs 49%
9 g vs 24.6 g
- Pantothenic acid (B5)13% vs 43%
0.64 mg vs 2.1 mg
- Vitamin B610% vs 32%
0.18 mg vs 0.54 mg
- Zinc12% vs 30%
1.3 mg vs 3.3 mg
- Iron19% vs 36%
3.3 mg vs 6.5 mg
- Carbohydrates7% vs 23%
20.1 g vs 63.4 g
- Choline6% vs 18%
32.7 mg vs 96.4 mg
- Riboflavin (B2)6% vs 16%
0.073 mg vs 0.21 mg
- Fiber28% vs 38%
7.9 g vs 10.7 g
- Niacin (B3)7% vs 16%
1.1 mg vs 2.6 mg
- Phosphorus14% vs 22%
180 mg vs 281 mg
- Potassium8% vs 14%
369 mg vs 677 mg
- Selenium5% vs <1%
2.8 µg vs 0.1 µg
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.