Lentils (Raw)vsChia Seeds
Lentils (Raw) has 352 calories and 25g protein per 100g. Chia Seeds has 486 calories and 17g 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 Chia Seeds
Go with Lentils (Raw) at just 352 kcal per 100g — 28% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — 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.
Chia Seeds is the heart-friendlier option with more fiber.
Lentils (Raw) provides 677mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg 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.
Chia Seeds
Calorie-dense at 486 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 | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 486kcal24% | <0.1kcal |
| Protein | 25g49% | 17g33% | +8.1g |
| Total Fat | 1.1g1% | 31g39% | <0.1g |
| Saturated Fat | 0.15g1% | 3.3g17% | <0.1g |
| Trans Fat | 0g | 0.14g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 42g15% | +21g |
| Dietary Fiber | 11g38% | 34g123% | <0.1g |
| Sugars | 2.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | — | — |
| Vitamin C | 4.5mg5% | 1.6mg2% | +2.9mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.49mg3% | 0.50mg3% | <0.1mg |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 49mcg12% | +430mcg |
| Thiamin (B1) | 0.87mg73% | 0.62mg52% | +0.25mg |
| Riboflavin (B2) | 0.21mg16% | 0.17mg13% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 16mg1% | <0.1mg |
| Calcium | 35mg3% | 631mg49% | <0.1mg |
| Iron | 6.5mg36% | 7.7mg43% | <0.1mg |
| Potassium | 677mg14% | 407mg9% | +270mg |
| Phosphorus | 281mg22% | 860mg69% | <0.1mg |
| Magnesium | 47mg11% | 335mg80% | <0.1mg |
| Zinc | 3.3mg30% | 4.6mg42% | <0.1mg |
| Copper | 0.75mg84% | 0.92mg103% | <0.1mg |
| Manganese | 1.4mg60% | 2.7mg118% | <0.1mg |
| Selenium | 0.10mcg0% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 486 kcal for Chia Seeds — that's 38% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 16.5g 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 30.7g. Lentils (Raw) has less saturated fat (0.154g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Folate (Lentils (Raw): 479mcg vs 49mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 2.6mg), Vitamin C (Lentils (Raw): 4.5mg vs 1.6mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 0.1mcg), Calcium (Chia Seeds: 631mg vs 35mg), Magnesium (Chia Seeds: 335mg vs 47mg).
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 Chia Seeds?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Lentils (Raw) or Chia Seeds?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 486 kcal.
- Is Lentils (Raw) or Chia Seeds healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Chia Seeds?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 30.7g.
- Which has more fiber, Lentils (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 10.7g.