Lentils (Raw)vsNuts Coconut Meat (Raw)
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Coconut Meat (Raw) has 354 calories and 3.3g 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 Coconut Meat (Raw)
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) provides 677mg of potassium per 100g — important for muscle function and hydration.
Lentils (Raw) has 6.5mg of iron per 100g — important for energy and preventing anemia.
Lentils (Raw) edges ahead overall with more fiber, more protein, less sugar, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Nuts Coconut Meat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 354kcal18% | <0.1kcal |
| Protein | 25g49% | 3.3g7% | +21g |
| Total Fat | 1.1g1% | 34g43% | <0.1g |
| Saturated Fat | 0.15g1% | 30g149% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 15g6% | +48g |
| Dietary Fiber | 11g38% | 9.0g32% | +1.7g |
| Sugars | 2.0g | 6.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.5mg5% | 3.3mg4% | +1.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 0.24mg2% | +0.25mg |
| Vitamin K | 5.0mcg4% | 0.20mcg0% | +4.8mcg |
| Vitamin B6 | 0.54mg32% | <0.1mg3% | +0.49mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 26mcg7% | +453mcg |
| Thiamin (B1) | 0.87mg73% | <0.1mg6% | +0.81mg |
| Riboflavin (B2) | 0.21mg16% | <0.1mg2% | +0.19mg |
| Niacin (B3) | 2.6mg16% | 0.54mg3% | +2.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 20mg1% | <0.1mg |
| Calcium | 35mg3% | 14mg1% | +21mg |
| Iron | 6.5mg36% | 2.4mg14% | +4.1mg |
| Potassium | 677mg14% | 356mg8% | +321mg |
| Phosphorus | 281mg22% | 113mg9% | +168mg |
| Magnesium | 47mg11% | 32mg8% | +15mg |
| Zinc | 3.3mg30% | 1.1mg10% | +2.2mg |
| Copper | 0.75mg84% | 0.43mg48% | +0.32mg |
| Manganese | 1.4mg60% | 1.5mg65% | <0.1mg |
| Selenium | 0.10mcg0% | 10mcg18% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) and Nuts Coconut Meat (Raw) have nearly identical calorie content at 352 and 354 kcal per 100g respectively.
Protein: Lentils (Raw) provides more protein with 24.6g versus 3.33g 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 33.5g. Lentils (Raw) has less saturated fat (0.154g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin K (Lentils (Raw): 5mcg vs 0.2mcg), Folate (Lentils (Raw): 479mcg vs 26mcg).
Key Minerals: Notable mineral differences include Selenium (Nuts Coconut Meat (Raw): 10.1mcg vs 0.1mcg), Sodium (Nuts Coconut Meat (Raw): 20mg vs 6mg), Zinc (Lentils (Raw): 3.27mg vs 1.1mg).
Diet Suitability: Lentils (Raw) fits a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Lentils
More with Nuts Coconut Meat
❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Nuts Coconut Meat (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Lentils (Raw) or Nuts Coconut Meat (Raw)?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 354 kcal.
- Is Lentils (Raw) or Nuts Coconut Meat (Raw) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Coconut Meat (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 33.5g.
- Which has more fiber, Lentils (Raw) or Nuts Coconut Meat (Raw)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 9g.