Raw lentils vs Boiled lentils, unsalted

Raw lentilsBoiled lentils, unsalted
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 28 g of raw lentils or 86 g of boiled lentils, unsalted. Both get most of their calories from carbohydrate.

More in raw lentils: thiamin. More in boiled lentils, unsalted: fiber (2.2×), phosphorus, iron, folate and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Raw lentils100 cal

28.4 g · 7 g protein · 18 g carbs (0.58 g sugars) · 0.3 g fat

Boiled lentils, unsalted100 cal

86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 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 calories 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%25%50%
  • Fiber3 g · 6.8 g
    11%24%
  • Thiamin (B1)0.25 mg · 0.15 mg
    21%12%
  • Phosphorus79.8 mg · 155 mg
    6%12%
  • Iron1.8 mg · 2.9 mg
    10%16%
  • Folate136 µg · 156 µg
    34%39%
  • Selenium0.028 µg · 2.4 µg
    <1%4%
  • Magnesium13.4 mg · 31 mg
    3%7%

Show as: bars · dots

Where they are alike

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

  • Protein7 g · 7.8 g14%·16%
  • Total fat0.3 g · 0.33 g<1%·<1%
  • Saturated fatlimit0.044 g · 0.046 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates18 g · 17.4 g7%·6%
  • Sodiumlimit1.7 mg · 1.7 mg<1%·<1%
  • Potassium192 mg · 318 mg4%·7%
  • Calcium9.9 mg · 16.4 mg1%·1%
  • Zinc0.93 mg · 1.1 mg8%·10%
  • Copper0.21 mg · 0.22 mg24%·24%
  • Manganese0.4 mg · 0.43 mg17%·19%
  • Vitamin A0.57 µg · 0 µg<1%·0%
  • Vitamin C1.3 mg · 1.3 mg1%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.095 mg1%·1%
  • Vitamin K1.4 µg · 1.5 µg1%·1%
  • Riboflavin (B2)0.06 mg · 0.063 mg5%·5%
  • Niacin (B3)0.74 mg · 0.91 mg5%·6%
  • Pantothenic acid (B5)0.61 mg · 0.55 mg12%·11%
  • Vitamin B60.15 mg · 0.15 mg9%·9%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline27.4 mg · 28.2 mg5%·5%

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