Lentils (Raw)vsNuts Pecans
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Pecans has 691 calories and 9.2g 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 Pecans
Go with Lentils (Raw) at just 352 kcal per 100g — 49% 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, more fiber, more potassium.
Lentils (Raw) provides 677mg of potassium per 100g — important for muscle function and hydration.
Nuts Pecans provides 70mg 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 Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 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 Pecans | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 691kcal35% | <0.1kcal |
| Protein | 25g49% | 9.2g18% | +15g |
| Total Fat | 1.1g1% | 72g92% | <0.1g |
| Saturated Fat | 0.15g1% | 6.2g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 14g5% | +50g |
| Dietary Fiber | 11g38% | 9.6g34% | +1.1g |
| Sugars | 2.0g | 4.0g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 3.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 1.1mg1% | +3.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 1.4mg9% | <0.1mg |
| Vitamin K | 5.0mcg4% | 3.5mcg3% | +1.5mcg |
| Vitamin B6 | 0.54mg32% | 0.21mg12% | +0.33mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 22mcg6% | +457mcg |
| Thiamin (B1) | 0.87mg73% | 0.66mg55% | +0.21mg |
| Riboflavin (B2) | 0.21mg16% | 0.13mg10% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 1.2mg7% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 0mg0% | +6.0mg |
| Calcium | 35mg3% | 70mg5% | <0.1mg |
| Iron | 6.5mg36% | 2.5mg14% | +4.0mg |
| Potassium | 677mg14% | 410mg9% | +267mg |
| Phosphorus | 281mg22% | 277mg22% | +4.0mg |
| Magnesium | 47mg11% | 121mg29% | <0.1mg |
| Zinc | 3.3mg30% | 4.5mg41% | <0.1mg |
| Copper | 0.75mg84% | 1.2mg133% | <0.1mg |
| Manganese | 1.4mg60% | 4.5mg196% | <0.1mg |
| Selenium | 0.10mcg0% | 3.8mcg7% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 96% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 9.17g 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 72g. Lentils (Raw) has less saturated fat (0.154g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Folate (Lentils (Raw): 479mcg vs 22mcg), Vitamin C (Lentils (Raw): 4.5mg vs 1.1mg), Vitamin E (Nuts Pecans: 1.4mg vs 0.49mg).
Key Minerals: Notable mineral differences include Sodium (Lentils (Raw): 6mg vs 0mg), Selenium (Nuts Pecans: 3.8mcg vs 0.1mcg), Manganese (Nuts Pecans: 4.5mg vs 1.39mg).
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.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Nuts Pecans?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Lentils (Raw) or Nuts Pecans?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 691 kcal.
- Is Lentils (Raw) or Nuts Pecans healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Pecans has 691 calories and 9.17g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Pecans?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 72g.
- Which has more fiber, Lentils (Raw) or Nuts Pecans?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 9.6g.