Lentils (Raw)vsNuts Cashew Nuts (Raw)
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g 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 Cashew Nuts (Raw)
Go with Lentils (Raw) at just 352 kcal per 100g — 36% 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, less sodium, more fiber, more potassium.
Lentils (Raw) edges ahead overall with more fiber, more protein, less sugar, less saturated fat, more vitamin C — the more nutritious option for everyday eating.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 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 Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 553kcal28% | <0.1kcal |
| Protein | 25g49% | 18g36% | +6.4g |
| Total Fat | 1.1g1% | 44g56% | <0.1g |
| Saturated Fat | 0.15g1% | 7.8g39% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 30g11% | +33g |
| Dietary Fiber | 11g38% | 3.3g12% | +7.4g |
| Sugars | 2.0g | 5.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.5mg5% | 0.50mg1% | +4.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 0.90mg6% | <0.1mg |
| Vitamin K | 5.0mcg4% | 34mcg28% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | 0.42mg25% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 25mcg6% | +454mcg |
| Thiamin (B1) | 0.87mg73% | 0.42mg35% | +0.45mg |
| Riboflavin (B2) | 0.21mg16% | <0.1mg4% | +0.15mg |
| Niacin (B3) | 2.6mg16% | 1.1mg7% | +1.5mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 12mg1% | <0.1mg |
| Calcium | 35mg3% | 37mg3% | <0.1mg |
| Iron | 6.5mg36% | 6.7mg37% | <0.1mg |
| Potassium | 677mg14% | 660mg14% | +17mg |
| Phosphorus | 281mg22% | 593mg47% | <0.1mg |
| Magnesium | 47mg11% | 292mg70% | <0.1mg |
| Zinc | 3.3mg30% | 5.8mg53% | <0.1mg |
| Copper | 0.75mg84% | 2.2mg244% | <0.1mg |
| Manganese | 1.4mg60% | 1.7mg72% | <0.1mg |
| Selenium | 0.10mcg0% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 57% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 18.2g 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 43.8g. Lentils (Raw) has less saturated fat (0.154g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Folate (Lentils (Raw): 479mcg vs 25mcg), Vitamin C (Lentils (Raw): 4.5mg vs 0.5mg).
Key Minerals: Notable mineral differences include Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 0.1mcg), Magnesium (Nuts Cashew Nuts (Raw): 292mg vs 47mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.754mg).
Diet Suitability: 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 Nuts Cashew Nuts (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Lentils (Raw) or Nuts Cashew Nuts (Raw)?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 553 kcal.
- Is Lentils (Raw) or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Cashew Nuts (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 43.8g.
- Which has more fiber, Lentils (Raw) or Nuts Cashew Nuts (Raw)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 3.3g.