Lentils (Raw)vsNuts Pistachio Nuts (Raw)
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Pistachio Nuts (Raw) has 560 calories and 20g 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 Pistachio Nuts (Raw)
Go with Lentils (Raw) at just 352 kcal per 100g — 37% 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.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
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.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 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 Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 560kcal28% | <0.1kcal |
| Protein | 25g49% | 20g40% | +4.4g |
| Total Fat | 1.1g1% | 45g58% | <0.1g |
| Saturated Fat | 0.15g1% | 5.9g30% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 27g10% | +36g |
| Dietary Fiber | 11g38% | 11g38% | +<0.1g |
| Sugars | 2.0g | 7.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 26mcg3% | <0.1mcg |
| Vitamin C | 4.5mg5% | 5.6mg6% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 2.9mg19% | <0.1mg |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 51mcg13% | +428mcg |
| Thiamin (B1) | 0.87mg73% | 0.87mg73% | +<0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.16mg12% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 1.3mg8% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 1.0mg0% | +5.0mg |
| Calcium | 35mg3% | 105mg8% | <0.1mg |
| Iron | 6.5mg36% | 3.9mg22% | +2.6mg |
| Potassium | 677mg14% | 1020mg22% | <0.1mg |
| Phosphorus | 281mg22% | 490mg39% | <0.1mg |
| Magnesium | 47mg11% | 121mg29% | <0.1mg |
| Zinc | 3.3mg30% | 2.2mg20% | +1.1mg |
| Copper | 0.75mg84% | 1.3mg144% | <0.1mg |
| Manganese | 1.4mg60% | 1.2mg52% | +0.19mg |
| Selenium | 0.10mcg0% | 7.0mcg13% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts (Raw) — that's 59% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 20.2g 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 45.3g. Lentils (Raw) has less saturated fat (0.154g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 2mcg), Folate (Lentils (Raw): 479mcg vs 51mcg), Vitamin E (Nuts Pistachio Nuts (Raw): 2.86mg vs 0.49mg).
Key Minerals: Notable mineral differences include Selenium (Nuts Pistachio Nuts (Raw): 7mcg vs 0.1mcg), Sodium (Lentils (Raw): 6mg vs 1mg), Calcium (Nuts Pistachio Nuts (Raw): 105mg vs 35mg).
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 Pistachio Nuts (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 20.2g for Nuts Pistachio Nuts (Raw).
- Which is lower in calories, Lentils (Raw) or Nuts Pistachio Nuts (Raw)?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 560 kcal.
- Is Lentils (Raw) or Nuts Pistachio Nuts (Raw) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Pistachio Nuts (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 45.3g.
- Which has more fiber, Lentils (Raw) or Nuts Pistachio Nuts (Raw)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 10.6g.