Lentils (Raw)vsFlaxseed
Lentils (Raw) has 352 calories and 25g protein per 100g. Flaxseed has 534 calories and 18g 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 Flaxseed
Go with Lentils (Raw) at just 352 kcal per 100g — 34% fewer calories.
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g 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.
Flaxseed is the heart-friendlier option with more fiber, more potassium.
Flaxseed provides 813mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg 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.
Flaxseed
Calorie-dense at 534 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 Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 534kcal27% | <0.1kcal |
| Protein | 25g49% | 18g37% | +6.3g |
| Total Fat | 1.1g1% | 42g54% | <0.1g |
| Saturated Fat | 0.15g1% | 3.7g18% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 29g11% | +35g |
| Dietary Fiber | 11g38% | 27g98% | <0.1g |
| Sugars | 2.0g | 1.6g | +0.48g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.5mg5% | 0.60mg1% | +3.9mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 0.31mg2% | +0.18mg |
| Vitamin K | 5.0mcg4% | 4.3mcg4% | +0.70mcg |
| Vitamin B6 | 0.54mg32% | 0.47mg28% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 87mcg22% | +392mcg |
| Thiamin (B1) | 0.87mg73% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.16mg12% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 30mg1% | <0.1mg |
| Calcium | 35mg3% | 255mg20% | <0.1mg |
| Iron | 6.5mg36% | 5.7mg32% | +0.78mg |
| Potassium | 677mg14% | 813mg17% | <0.1mg |
| Phosphorus | 281mg22% | 642mg51% | <0.1mg |
| Magnesium | 47mg11% | 392mg93% | <0.1mg |
| Zinc | 3.3mg30% | 4.3mg39% | <0.1mg |
| Copper | 0.75mg84% | 1.2mg136% | <0.1mg |
| Manganese | 1.4mg60% | 2.5mg108% | <0.1mg |
| Selenium | 0.10mcg0% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 534 kcal for Flaxseed — that's 52% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) provides more protein with 24.6g versus 18.3g 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 42.2g. Lentils (Raw) has less saturated fat (0.154g vs 3.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin C (Lentils (Raw): 4.5mg vs 0.6mg), Folate (Lentils (Raw): 479mcg vs 87mcg).
Key Minerals: Notable mineral differences include Selenium (Flaxseed: 25.4mcg vs 0.1mcg), Magnesium (Flaxseed: 392mg vs 47mg), Calcium (Flaxseed: 255mg vs 35mg).
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
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Flaxseed?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Lentils (Raw) or Flaxseed?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 534 kcal.
- Is Lentils (Raw) or Flaxseed healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Flaxseed?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 42.2g.
- Which has more fiber, Lentils (Raw) or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 10.7g.