Lentils (Raw)vsNuts Almonds
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Almonds has 579 calories and 21g protein per 100g Lentils (Raw) has more protein, Lentils (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Nuts Almonds
Go with Lentils (Raw) at just 352 kcal per 100g — 39% 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.
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.
Nuts Almonds provides 733mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Nuts Almonds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 579kcal29% | <0.1kcal |
| Protein | 25g49% | 21g42% | +3.4g |
| Total Fat | 1.1g1% | 50g64% | <0.1g |
| Saturated Fat | 0.15g1% | 3.8g19% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 22g8% | +42g |
| Dietary Fiber | 11g38% | 13g45% | <0.1g |
| Sugars | 2.0g | 4.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.5mg5% | 0mg0% | +4.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 26mg171% | <0.1mg |
| Vitamin K | 5.0mcg4% | 0mcg0% | +5.0mcg |
| Vitamin B6 | 0.54mg32% | 0.14mg8% | +0.40mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 44mcg11% | +435mcg |
| Thiamin (B1) | 0.87mg73% | 0.20mg17% | +0.67mg |
| Riboflavin (B2) | 0.21mg16% | 1.1mg88% | <0.1mg |
| Niacin (B3) | 2.6mg16% | 3.6mg23% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 1.0mg0% | +5.0mg |
| Calcium | 35mg3% | 269mg21% | <0.1mg |
| Iron | 6.5mg36% | 3.7mg21% | +2.8mg |
| Potassium | 677mg14% | 733mg16% | <0.1mg |
| Phosphorus | 281mg22% | 481mg38% | <0.1mg |
| Magnesium | 47mg11% | 270mg64% | <0.1mg |
| Zinc | 3.3mg30% | 3.1mg28% | +0.15mg |
| Copper | 0.75mg84% | 1.0mg114% | <0.1mg |
| Manganese | 1.4mg60% | 2.2mg95% | <0.1mg |
| Selenium | 0.10mcg0% | 4.1mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 64% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 21.2g 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 49.9g. Lentils (Raw) has less saturated fat (0.154g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin C (Lentils (Raw): 4.5mg vs 0mg), Vitamin K (Lentils (Raw): 5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Nuts Almonds: 4.1mcg vs 0.1mcg), Calcium (Nuts Almonds: 269mg vs 35mg), Sodium (Lentils (Raw): 6mg vs 1mg).
Diet Suitability: Both fit a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Nuts Almonds?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 21.2g for Nuts Almonds.
- Which is lower in calories, Lentils (Raw) or Nuts Almonds?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 579 kcal.
- Is Lentils (Raw) or Nuts Almonds healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Almonds has 579 calories and 21.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Almonds?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 49.9g.
- Which has more fiber, Lentils (Raw) or Nuts Almonds?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 10.7g.