Lentils (Raw)vsGreek Yogurt (Nonfat, Plain)
Lentils (Raw) has 352 calories and 25g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Lentils (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 85% 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.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 54kcal3% | +298kcal |
| Protein | 25g49% | 9.5g19% | +15g |
| Total Fat | 1.1g1% | 0.24g0% | +0.82g |
| Saturated Fat | 0.15g1% | 0.14g1% | +<0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 63g23% | 3.4g1% | +60g |
| Dietary Fiber | 11g38% | 0.20g1% | +11g |
| Sugars | 2.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.5mg5% | 0.30mg0% | +4.2mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.49mg3% | — | — |
| Vitamin K | 5.0mcg4% | — | — |
| Vitamin B6 | 0.54mg32% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 479mcg120% | — | — |
| Thiamin (B1) | 0.87mg73% | — | — |
| Riboflavin (B2) | 0.21mg16% | — | — |
| Niacin (B3) | 2.6mg16% | — | — |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 37mg2% | <0.1mg |
| Calcium | 35mg3% | 112mg9% | <0.1mg |
| Iron | 6.5mg36% | <0.1mg0% | +6.5mg |
| Potassium | 677mg14% | — | — |
| Phosphorus | 281mg22% | — | — |
| Magnesium | 47mg11% | — | — |
| Zinc | 3.3mg30% | — | — |
| Copper | 0.75mg84% | — | — |
| Manganese | 1.4mg60% | — | — |
| Selenium | 0.10mcg0% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 352 kcal for Lentils (Raw) — that's 552% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) has more protein per 100g (24.6g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Lentils (Raw) has more fat (1.06g vs 0.24g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin C (Lentils (Raw): 4.5mg vs 0.3mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Lentils (Raw): 6.51mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 6mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 35mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Lentils (Raw) fits a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Lentils (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Lentils
More with Greek Yogurt (Nonfat, Plain)
❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Greek Yogurt (Nonfat, Plain)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Lentils (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 352 kcal.
- Is Lentils (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 1.06g.
- Which has more fiber, Lentils (Raw) or Greek Yogurt (Nonfat, Plain)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 0.2g.