Lentils (Raw)vsGreek Yogurt (Low Fat, Plain)
Lentils (Raw) has 352 calories and 25g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Lentils (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 79% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 73kcal4% | +279kcal |
| Protein | 25g49% | 9.9g20% | +15g |
| Total Fat | 1.1g1% | 1.9g2% | <0.1g |
| Saturated Fat | 0.15g1% | 1.2g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 63g23% | 3.9g1% | +59g |
| Dietary Fiber | 11g38% | 0g0% | +11g |
| Sugars | 2.0g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 4.5mg5% | 0.80mg1% | +3.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | <0.1mg0% | +0.45mg |
| Vitamin K | 5.0mcg4% | 0.20mcg0% | +4.8mcg |
| Vitamin B6 | 0.54mg32% | <0.1mg3% | +0.49mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 479mcg120% | 12mcg3% | +467mcg |
| Thiamin (B1) | 0.87mg73% | <0.1mg4% | +0.83mg |
| Riboflavin (B2) | 0.21mg16% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.6mg16% | 0.20mg1% | +2.4mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 34mg1% | <0.1mg |
| Calcium | 35mg3% | 115mg9% | <0.1mg |
| Iron | 6.5mg36% | <0.1mg0% | +6.5mg |
| Potassium | 677mg14% | 141mg3% | +536mg |
| Phosphorus | 281mg22% | 137mg11% | +144mg |
| Magnesium | 47mg11% | 11mg3% | +36mg |
| Zinc | 3.3mg30% | 0.60mg5% | +2.7mg |
| Copper | 0.75mg84% | <0.1mg2% | +0.73mg |
| Manganese | 1.4mg60% | <0.1mg0% | +1.4mg |
| Selenium | 0.10mcg0% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 352 kcal for Lentils (Raw) — that's 382% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Lentils (Raw) has more protein per 100g (24.6g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) has more fat (1.92g vs 1.06g 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. Lentils (Raw) has less saturated fat (0.154g vs 1.23g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 2mcg), Folate (Lentils (Raw): 479mcg vs 12mcg). 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 0.04mg), Selenium (Greek Yogurt (Low Fat, Plain): 12.4mcg vs 0.1mcg), Manganese (Lentils (Raw): 1.39mg vs 0.007mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, 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.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Greek Yogurt (Low Fat, Plain)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Lentils (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 352 kcal.
- Is Lentils (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Greek Yogurt (Low Fat, Plain)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 1.92g.
- Which has more fiber, Lentils (Raw) or Greek Yogurt (Low Fat, Plain)?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 0g.