Lentils (Raw)vsNuts Walnuts
Lentils (Raw) has 352 calories and 25g protein per 100g. Nuts Walnuts has 654 calories and 15g 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 Walnuts
Go with Lentils (Raw) at just 352 kcal per 100g — 46% 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 Walnuts provides 98mg 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 Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 654kcal33% | <0.1kcal |
| Protein | 25g49% | 15g30% | +9.4g |
| Total Fat | 1.1g1% | 65g84% | <0.1g |
| Saturated Fat | 0.15g1% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 14g5% | +50g |
| Dietary Fiber | 11g38% | 6.7g24% | +4.0g |
| Sugars | 2.0g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 1.0mcg0% | +1.0mcg |
| Vitamin C | 4.5mg5% | 1.3mg1% | +3.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 0.70mg5% | <0.1mg |
| Vitamin K | 5.0mcg4% | 2.7mcg2% | +2.3mcg |
| Vitamin B6 | 0.54mg32% | 0.54mg32% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 98mcg25% | +381mcg |
| Thiamin (B1) | 0.87mg73% | 0.34mg28% | +0.53mg |
| Riboflavin (B2) | 0.21mg16% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 1.1mg7% | +1.5mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 2.0mg0% | +4.0mg |
| Calcium | 35mg3% | 98mg8% | <0.1mg |
| Iron | 6.5mg36% | 2.9mg16% | +3.6mg |
| Potassium | 677mg14% | 441mg9% | +236mg |
| Phosphorus | 281mg22% | 346mg28% | <0.1mg |
| Magnesium | 47mg11% | 158mg38% | <0.1mg |
| Zinc | 3.3mg30% | 3.1mg28% | +0.18mg |
| Copper | 0.75mg84% | 1.6mg177% | <0.1mg |
| Manganese | 1.4mg60% | 3.4mg148% | <0.1mg |
| Selenium | 0.10mcg0% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 86% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 15.2g 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 65.2g. Lentils (Raw) has less saturated fat (0.154g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Folate (Lentils (Raw): 479mcg vs 98mcg), Vitamin C (Lentils (Raw): 4.5mg vs 1.3mg), Thiamin (B1) (Lentils (Raw): 0.873mg vs 0.341mg).
Key Minerals: Notable mineral differences include Selenium (Nuts Walnuts: 4.9mcg vs 0.1mcg), Magnesium (Nuts Walnuts: 158mg vs 47mg), Sodium (Lentils (Raw): 6mg vs 2mg).
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 Walnuts?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Lentils (Raw) or Nuts Walnuts?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 654 kcal.
- Is Lentils (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Nuts Walnuts?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 65.2g.
- Which has more fiber, Lentils (Raw) or Nuts Walnuts?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 6.7g.