Lentils (Raw)vsNonfat Milk
Lentils (Raw) has 352 calories and 25g protein per 100g. Nonfat Milk has 34 calories and 3.4g protein per 100g Lentils (Raw) has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Nonfat Milk
Go with Nonfat Milk at just 34 kcal per 100g — 90% fewer calories.
Lentils (Raw) will keep you satisfied longer with 10.7g fiber, 24.6g protein — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with less sodium, more potassium.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 34kcal2% | +318kcal |
| Protein | 25g49% | 3.4g7% | +21g |
| Total Fat | 1.1g1% | <0.1g0% | +0.98g |
| Saturated Fat | 0.15g1% | <0.1g0% | +0.10g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 3.0mg1% | <0.1mg |
| Carbohydrates | 63g23% | 4.9g2% | +58g |
| Dietary Fiber | 11g38% | — | — |
| Sugars | 2.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 64mcg7% | <0.1mcg |
| Vitamin C | 4.5mg5% | — | — |
| Vitamin D | 0mcg0% | 1.1mcg6% | <0.1mcg |
| Vitamin E | 0.49mg3% | 0mg0% | +0.49mg |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | <0.1mg3% | +0.48mg |
| Vitamin B12 | 0mcg0% | 0.58mcg24% | <0.1mcg |
| Folate | 479mcg120% | 2.0mcg1% | +477mcg |
| Thiamin (B1) | 0.87mg73% | <0.1mg5% | +0.82mg |
| Riboflavin (B2) | 0.21mg16% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 0.12mg1% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 41mg2% | <0.1mg |
| Calcium | 35mg3% | 132mg10% | <0.1mg |
| Iron | 6.5mg36% | 0mg0% | +6.5mg |
| Potassium | 677mg14% | 167mg4% | +510mg |
| Phosphorus | 281mg22% | 107mg9% | +174mg |
| Magnesium | 47mg11% | 13mg3% | +35mg |
| Zinc | 3.3mg30% | 0.45mg4% | +2.8mg |
| Copper | 0.75mg84% | <0.1mg0% | +0.75mg |
| Manganese | 1.4mg60% | <0.1mg0% | +1.4mg |
| Selenium | 0.10mcg0% | 2.0mcg4% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 352 kcal for Lentils (Raw) — that's 935% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Lentils (Raw) has more protein per 100g (24.6g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Lentils (Raw) has more fat (1.06g vs 0.08g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Lentils (Raw): 0.49mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Lentils (Raw): 6.51mg vs 0mg), Copper (Lentils (Raw): 0.754mg vs 0.002mg), Manganese (Lentils (Raw): 1.39mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Lentils (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Lentils (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Nonfat Milk?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Lentils (Raw) or Nonfat Milk?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 352 kcal.
- Is Lentils (Raw) or Nonfat Milk healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nonfat Milk has 34 calories and 3.43g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nonfat Milk?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 1.06g.