Lentils (Raw)vsWhole Milk
Lentils (Raw) has 352 calories and 25g protein per 100g. Whole Milk has 60 calories and 3.3g protein per 100g Lentils (Raw) has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Whole Milk
Go with Whole Milk at just 60 kcal per 100g — 83% 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.
Whole Milk's natural fat (3.2g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D and calcium — not all fat is bad, moderate amounts are essential.
Lentils (Raw) packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Milk Whole 3.25% Milkfat With Added Vitamin D | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 60kcal3% | +292kcal |
| Protein | 25g49% | 3.3g7% | +21g |
| Total Fat | 1.1g1% | 3.2g4% | <0.1g |
| Saturated Fat | 0.15g1% | 1.9g9% | <0.1g |
| Trans Fat | 0g | 0.11g | <0.1g |
| Cholesterol | 0mg0% | 12mg4% | <0.1mg |
| Carbohydrates | 63g23% | 4.6g2% | +59g |
| Dietary Fiber | 11g38% | — | — |
| Sugars | 2.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 32mcg4% | <0.1mcg |
| Vitamin C | 4.5mg5% | — | — |
| Vitamin D | 0mcg0% | 0.96mcg5% | <0.1mcg |
| Vitamin E | 0.49mg3% | <0.1mg0% | +0.44mg |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | <0.1mg4% | +0.48mg |
| Vitamin B12 | 0mcg0% | 0.54mcg23% | <0.1mcg |
| Folate | 479mcg120% | 0mcg0% | +479mcg |
| Thiamin (B1) | 0.87mg73% | <0.1mg5% | +0.82mg |
| Riboflavin (B2) | 0.21mg16% | 0.14mg11% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 0.10mg1% | +2.5mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 38mg2% | <0.1mg |
| Calcium | 35mg3% | 123mg9% | <0.1mg |
| Iron | 6.5mg36% | 0mg0% | +6.5mg |
| Potassium | 677mg14% | 150mg3% | +527mg |
| Phosphorus | 281mg22% | 101mg8% | +180mg |
| Magnesium | 47mg11% | 12mg3% | +35mg |
| Zinc | 3.3mg30% | 0.42mg4% | +2.9mg |
| Copper | 0.75mg84% | <0.1mg0% | +0.75mg |
| Manganese | 1.4mg60% | 0mg0% | +1.4mg |
| Selenium | 0.10mcg0% | 1.9mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 352 kcal for Lentils (Raw) — that's 487% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Lentils (Raw) offers better value for building and maintaining muscle.
Fat: Lentils (Raw) is the leaner option with 1.06g of total fat per 100g compared to 3.2g. Lentils (Raw) has less saturated fat (0.154g vs 1.86g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Lentils (Raw): 479mcg 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 0.001mg), Manganese (Lentils (Raw): 1.39mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Lentils (Raw) fits a high-protein diet. Lentils (Raw) fits 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 Whole Milk?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Lentils (Raw) or Whole Milk?
- Whole Milk is lower in calories with 60 kcal per 100g versus 352 kcal.
- Is Lentils (Raw) or Whole Milk healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Whole Milk has 60 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Whole Milk?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 3.2g.