Raw lentils vs Dry lentils
In short
For the same 100 calories you eat 28 g of raw lentils or 28 g of dry lentils. Both get most of their calories from carbohydrate.
More in dry lentils: magnesium (2.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
28.4 g · 7 g protein · 18 g carbs (0.58 g sugars) · 0.3 g fat
28.5 g · 6.7 g protein · 17.7 g carbs · 0.55 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.
- Magnesium3% vs 7%
13.4 mg vs 30.4 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7 g · 6.7 g14%·13%
- Total fat0.3 g · 0.55 g<1%·1%
- Carbohydrates18 g · 17.7 g7%·6%
- Sodiumlimit1.7 mg · 0 mg<1%·0%
- Potassium192 mg · 270 mg4%·6%
- Calcium9.9 mg · 17.6 mg1%·1%
- Iron1.8 mg · 2 mg10%·11%
- Phosphorus79.8 mg · 106 mg6%·9%
- Zinc0.93 mg · 1.1 mg8%·10%
- Copper0.21 mg · 0.24 mg24%·27%
- Manganese0.4 mg · 0.45 mg17%·19%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Raw lentils (SR Legacy 172420), Dry lentils (Foundation 2644283). 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.