Lentils vs Quinoa
Side-by-side nutrition comparison per 100g serving.
Calories
352.0kcal
vs
120.0kcal
LentilsQuinoa
Protein
24.6g
vs
4.4g
LentilsQuinoa
Fat
1.1g
vs
1.9g
LentilsQuinoa
Carbs
63.4g
vs
21.3g
LentilsQuinoa
Fiber
10.7g
vs
2.8g
LentilsQuinoa
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Lentils | Quinoa | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 352.0 kcal | 120.0 kcal | — |
| Protein | 24.6 g | 4.4 g | Lentils |
| Total Fat | 1.1 g | 1.9 g | Quinoa |
| Carbohydrates | 63.4 g | 21.3 g | Lentils |
| Dietary Fiber | 10.7 g | 2.8 g | Lentils |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 35.0 mg | 17.0 mg | Lentils |
| Iron | 6.5 mg | 1.5 mg | Lentils |
| Magnesium | 47.0 mg | 64.0 mg | Quinoa |
| Potassium | 677.0 mg | 172.0 mg | Lentils |
| Sodium | 6.0 mg | 7.0 mg | Lentils |
| Zinc | 3.3 mg | 1.1 mg | Lentils |
| Vitamins | |||
| Vitamin A | 39.0 µg | 5.0 µg | Lentils |
| Vitamin C | 4.5 mg | 0.0 mg | Lentils |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.5 mg | 0.6 mg | Quinoa |
| Vitamin K | 5.0 µg | 0.0 µg | Lentils |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 479.0 µg | 42.0 µg | Lentils |
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Frequently Asked Questions
Which is healthier, Lentils or Quinoa?
Both Lentils and Quinoa have distinct nutritional profiles. Lentils has 352.0 kcal and 24.6g protein per 100g, while Quinoa has 120.0 kcal and 4.4g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Lentils or Quinoa?
Lentils provides 24.6g of protein per 100g, while Quinoa provides 4.4g. Lentils is the higher-protein option.
Which has fewer calories, Lentils or Quinoa?
Lentils contains 352.0 kcal per 100g, compared to 120.0 kcal for Quinoa. Quinoa is the lower-calorie option.
Can I substitute Lentils for Quinoa?
While Lentils and Quinoa can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.