Raw lentils vs Boiled lentils, unsalted

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

Calories, and where they come from

Raw lentils352 cal

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

Boiled lentils, unsalted116 cal

9 g protein · 20.1 g carbs (1.8 g sugars) · 0.38 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%
  • Folate479 µg · 181 µg
    120%45%
  • Thiamin (B1)0.87 mg · 0.17 mg
    73%14%
  • Copper0.75 mg · 0.25 mg
    84%28%
  • Manganese1.4 mg · 0.49 mg
    61%21%
  • Protein24.6 g · 9 g
    49%18%
  • Pantothenic acid (B5)2.1 mg · 0.64 mg
    43%13%
  • Vitamin B60.54 mg · 0.18 mg
    32%10%
  • Zinc3.3 mg · 1.3 mg
    30%12%
  • Iron6.5 mg · 3.3 mg
    36%19%
  • Carbohydrates63.4 g · 20.1 g
    23%7%
  • Choline96.4 mg · 32.7 mg
    18%6%
  • Riboflavin (B2)0.21 mg · 0.073 mg
    16%6%
  • Fiber10.7 g · 7.9 g
    38%28%
  • Niacin (B3)2.6 mg · 1.1 mg
    16%7%
  • Phosphorus281 mg · 180 mg
    22%14%
  • Potassium677 mg · 369 mg
    14%8%
  • Selenium0.1 µg · 2.8 µg
    <1%5%

Show as: bars · dots

Where they are alike

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

  • Total fat1.1 g · 0.38 g1%·<1%
  • Saturated fatlimit0.15 g · 0.053 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit6 mg · 2 mg<1%·<1%
  • Calcium35 mg · 19 mg3%·1%
  • Magnesium47 mg · 36 mg11%·9%
  • Vitamin A2 µg · 0 µg<1%·0%
  • Vitamin C4.5 mg · 1.5 mg5%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.49 mg · 0.11 mg3%·1%
  • Vitamin K5 µg · 1.7 µg4%·1%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Raw lentils (SR Legacy 172420), Boiled lentils, unsalted (SR Legacy 172421). 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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