Side-by-Side Comparison

Kiwi (Kiwifruit) vs Lentils (Cooked / Boiled)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean sliced green kiwi displaying emerald flesh and tiny black seeds

fruits

Kiwi (Kiwifruit)

61Calories

1.1Protein

3.0Fiber

92.7Vit C

View Details

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

legumes

Lentils (Cooked / Boiled)

116Calories

9.0Protein

7.9Fiber

1.5Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-47%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) has fewer calories (energy) (61 kcal vs 116 kcal, 55 kcal less).

Higher Protein

+691%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 9.0 g vs 1.1 g in Kiwi (Kiwifruit) (+7.9 g, +691%).

Higher Dietary Fiber

+163%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 3.0 g in Kiwi (Kiwifruit) (+4.9 g, +163%).

Higher Vitamin C

+6080%

Kiwi (Kiwifruit)

Kiwi (Kiwifruit) provides 92.7 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+91.2 mg, +6080%).

Comparing per 100 g standard edible portion.

Nutrient

Kiwi (Kiwifruit)100 g edible portion

Lentils (Cooked / Boiled)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

61 kcal3% DV

Lentils (Cooked / Boiled)

116 kcal6% DV

Lentils (Cooked / Boiled) provides 116 kcal vs 61 kcal in Kiwi (Kiwifruit) (+55 kcal, +90%).

ProteinLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

1.1 g2% DV

Lentils (Cooked / Boiled)

9.0 g18% DV

Lentils (Cooked / Boiled) provides 9.0 g vs 1.1 g in Kiwi (Kiwifruit) (+7.9 g, +691%).

CarbohydratesLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

14.7 g5% DV

Lentils (Cooked / Boiled)

20.1 g7% DV

Lentils (Cooked / Boiled) provides 20.1 g vs 14.7 g in Kiwi (Kiwifruit) (+5.5 g, +37%).

Dietary FiberLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

3.0 g11% DV

Lentils (Cooked / Boiled)

7.9 g28% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 3.0 g in Kiwi (Kiwifruit) (+4.9 g, +163%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.52 g1% DV

Lentils (Cooked / Boiled)

0.38 g

Kiwi (Kiwifruit) provides 0.52 g vs 0.38 g in Lentils (Cooked / Boiled) (+0.14 g, +37%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

9.0 g18% DV

Lentils (Cooked / Boiled)

1.8 g4% DV

Kiwi (Kiwifruit) provides 9.0 g vs 1.8 g in Lentils (Cooked / Boiled) (+7.2 g, +399%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

92.7 mg103% DV

Lentils (Cooked / Boiled)

1.5 mg2% DV

Kiwi (Kiwifruit) provides 92.7 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+91.2 mg, +6080%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.0 µg

Lentils (Cooked / Boiled)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.5 mg10% DV

Lentils (Cooked / Boiled)

0.11 mg1% DV

Kiwi (Kiwifruit) provides 1.5 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+1.3 mg, +1227%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

40 µg34% DV

Lentils (Cooked / Boiled)

1.7 µg1% DV

Kiwi (Kiwifruit) provides 40 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+39 µg, +2271%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

25 µg6% DV

Lentils (Cooked / Boiled)

181 µg45% DV

Lentils (Cooked / Boiled) provides 181 µg vs 25 µg in Kiwi (Kiwifruit) (+156 µg, +624%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.03 mg2% DV

Lentils (Cooked / Boiled)

0.17 mg14% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.03 mg2% DV

Lentils (Cooked / Boiled)

0.07 mg6% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.34 mg2% DV

Lentils (Cooked / Boiled)

1.1 mg7% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.34 mg in Kiwi (Kiwifruit) (+0.72 mg, +211%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.18 mg4% DV

Lentils (Cooked / Boiled)

0.64 mg13% DV

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.18 mg in Kiwi (Kiwifruit) (+0.46 mg, +249%).

Vitamin B6Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.06 mg4% DV

Lentils (Cooked / Boiled)

0.18 mg10% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.18 mg vs 0.06 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

3.0 mg

Lentils (Cooked / Boiled)

2.0 mg

Kiwi (Kiwifruit) provides 3.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+1.0 mg, +50%).

PotassiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

312 mg7% DV

Lentils (Cooked / Boiled)

369 mg8% DV

Lentils (Cooked / Boiled) provides 369 mg vs 312 mg in Kiwi (Kiwifruit) (+57.0 mg, +18%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Lentils (Cooked / Boiled)

19.0 mg1% DV

Kiwi (Kiwifruit) provides 34.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+15.0 mg, +79%).

IronLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.31 mg2% DV

Lentils (Cooked / Boiled)

3.3 mg19% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 0.31 mg in Kiwi (Kiwifruit) (+3.0 mg, +974%).

MagnesiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

17.0 mg4% DV

Lentils (Cooked / Boiled)

36.0 mg9% DV

Lentils (Cooked / Boiled) provides 36.0 mg vs 17.0 mg in Kiwi (Kiwifruit) (+19.0 mg, +112%).

PhosphorusLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

34.0 mg3% DV

Lentils (Cooked / Boiled)

180 mg14% DV

Lentils (Cooked / Boiled) provides 180 mg vs 34.0 mg in Kiwi (Kiwifruit) (+146 mg, +429%).

ZincLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.14 mg1% DV

Lentils (Cooked / Boiled)

1.3 mg12% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.14 mg in Kiwi (Kiwifruit) (+1.1 mg, +807%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.03 g

Lentils (Cooked / Boiled)

0.05 g

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of saturated fat (0.03 g).

Nutrient

Kiwi (Kiwifruit)69 g (1 medium kiwi (69 g))

Lentils (Cooked / Boiled)198 g (1 cup cooked (198 g))

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

42 kcal2% DV

Lentils (Cooked / Boiled)

230 kcal11% DV

Lentils (Cooked / Boiled) provides 230 kcal vs 42 kcal in Kiwi (Kiwifruit) (+188 kcal, +446%).

ProteinLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.79 g2% DV

Lentils (Cooked / Boiled)

17.9 g36% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 0.79 g in Kiwi (Kiwifruit) (+17.1 g, +2170%).

CarbohydratesLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

10.1 g4% DV

Lentils (Cooked / Boiled)

39.9 g14% DV

Lentils (Cooked / Boiled) provides 39.9 g vs 10.1 g in Kiwi (Kiwifruit) (+29.7 g, +294%).

Dietary FiberLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

2.1 g7% DV

Lentils (Cooked / Boiled)

15.6 g56% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 2.1 g in Kiwi (Kiwifruit) (+13.6 g, +656%).

Total FatLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.36 g

Lentils (Cooked / Boiled)

0.75 g1% DV

Lentils (Cooked / Boiled) provides 0.75 g vs 0.36 g in Kiwi (Kiwifruit) (+0.39 g, +110%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.2 g12% DV

Lentils (Cooked / Boiled)

3.6 g7% DV

Kiwi (Kiwifruit) provides 6.2 g vs 3.6 g in Lentils (Cooked / Boiled) (+2.6 g, +74%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

64.0 mg71% DV

Lentils (Cooked / Boiled)

3.0 mg3% DV

Kiwi (Kiwifruit) provides 64.0 mg vs 3.0 mg in Lentils (Cooked / Boiled) (+61.0 mg, +2054%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.8 µg

Lentils (Cooked / Boiled)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (2.8 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1.0 mg7% DV

Lentils (Cooked / Boiled)

0.22 mg1% DV

Kiwi (Kiwifruit) provides 1.0 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.79 mg, +363%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

28 µg23% DV

Lentils (Cooked / Boiled)

3.4 µg3% DV

Kiwi (Kiwifruit) provides 28 µg vs 3.4 µg in Lentils (Cooked / Boiled) (+24 µg, +726%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

17 µg4% DV

Lentils (Cooked / Boiled)

358 µg90% DV

Lentils (Cooked / Boiled) provides 358 µg vs 17 µg in Kiwi (Kiwifruit) (+341 µg, +1978%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.02 mg2% DV

Lentils (Cooked / Boiled)

0.33 mg28% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.02 mg in Kiwi (Kiwifruit) (+0.32 mg, +1696%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.02 mg1% DV

Lentils (Cooked / Boiled)

0.14 mg11% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.02 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.24 mg1% DV

Lentils (Cooked / Boiled)

2.1 mg13% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.24 mg in Kiwi (Kiwifruit) (+1.9 mg, +792%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.13 mg3% DV

Lentils (Cooked / Boiled)

1.3 mg25% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.13 mg in Kiwi (Kiwifruit) (+1.1 mg, +900%).

Vitamin B6Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.04 mg3% DV

Lentils (Cooked / Boiled)

0.35 mg21% DV

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.04 mg in Kiwi (Kiwifruit) (+0.31 mg, +711%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

2.1 mg

Lentils (Cooked / Boiled)

4.0 mg

Lentils (Cooked / Boiled) provides 4.0 mg vs 2.1 mg in Kiwi (Kiwifruit) (+1.9 mg, +91%).

PotassiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

215 mg5% DV

Lentils (Cooked / Boiled)

731 mg16% DV

Lentils (Cooked / Boiled) provides 731 mg vs 215 mg in Kiwi (Kiwifruit) (+515 mg, +239%).

CalciumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Lentils (Cooked / Boiled)

37.6 mg3% DV

Lentils (Cooked / Boiled) provides 37.6 mg vs 23.5 mg in Kiwi (Kiwifruit) (+14.2 mg, +60%).

IronLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.21 mg1% DV

Lentils (Cooked / Boiled)

6.6 mg37% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.21 mg in Kiwi (Kiwifruit) (+6.4 mg, +2982%).

MagnesiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

11.7 mg3% DV

Lentils (Cooked / Boiled)

71.3 mg17% DV

Lentils (Cooked / Boiled) provides 71.3 mg vs 11.7 mg in Kiwi (Kiwifruit) (+59.6 mg, +508%).

PhosphorusLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

23.5 mg2% DV

Lentils (Cooked / Boiled)

356 mg29% DV

Lentils (Cooked / Boiled) provides 356 mg vs 23.5 mg in Kiwi (Kiwifruit) (+333 mg, +1419%).

ZincLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.10 mg1% DV

Lentils (Cooked / Boiled)

2.5 mg23% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.10 mg in Kiwi (Kiwifruit) (+2.4 mg, +2503%).

Lipids1 nutrients

Saturated FatLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.02 g

Lentils (Cooked / Boiled)

0.10 g1% DV

Lentils (Cooked / Boiled) provides slightly more saturated fat (0.10 g vs 0.02 g).

Nutrient

Kiwi (Kiwifruit)Amount per 100 kcal (164 g)

Lentils (Cooked / Boiled)Amount per 100 kcal (86 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

100 kcal5% DV

Lentils (Cooked / Boiled)

100 kcal5% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of calories (energy) (100 kcal).

ProteinLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

1.9 g4% DV

Lentils (Cooked / Boiled)

7.8 g16% DV

Lentils (Cooked / Boiled) provides 7.8 g vs 1.9 g in Kiwi (Kiwifruit) (+5.9 g, +315%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

24.0 g9% DV

Lentils (Cooked / Boiled)

17.3 g6% DV

Kiwi (Kiwifruit) provides 24.0 g vs 17.3 g in Lentils (Cooked / Boiled) (+6.7 g, +39%).

Dietary FiberLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

4.9 g18% DV

Lentils (Cooked / Boiled)

6.8 g24% DV

Lentils (Cooked / Boiled) provides 6.8 g vs 4.9 g in Kiwi (Kiwifruit) (+1.9 g, +38%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

0.85 g1% DV

Lentils (Cooked / Boiled)

0.33 g

Kiwi (Kiwifruit) provides 0.85 g vs 0.33 g in Lentils (Cooked / Boiled) (+0.53 g, +161%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.7 g29% DV

Lentils (Cooked / Boiled)

1.5 g3% DV

Kiwi (Kiwifruit) provides 14.7 g vs 1.5 g in Lentils (Cooked / Boiled) (+13.2 g, +852%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

152 mg169% DV

Lentils (Cooked / Boiled)

1.3 mg1% DV

Kiwi (Kiwifruit) provides 152 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+151 mg, +11685%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

6.6 µg1% DV

Lentils (Cooked / Boiled)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (6.6 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.4 mg16% DV

Lentils (Cooked / Boiled)

0.09 mg1% DV

Kiwi (Kiwifruit) provides 2.4 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+2.3 mg, +2431%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

66 µg55% DV

Lentils (Cooked / Boiled)

1.5 µg1% DV

Kiwi (Kiwifruit) provides 66 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+65 µg, +4421%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

41 µg10% DV

Lentils (Cooked / Boiled)

156 µg39% DV

Lentils (Cooked / Boiled) provides 156 µg vs 41 µg in Kiwi (Kiwifruit) (+115 µg, +280%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.04 mg4% DV

Lentils (Cooked / Boiled)

0.15 mg12% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Similar

Kiwi (Kiwifruit)

0.04 mg3% DV

Lentils (Cooked / Boiled)

0.06 mg5% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.56 mg3% DV

Lentils (Cooked / Boiled)

0.91 mg6% DV

Lentils (Cooked / Boiled) provides 0.91 mg vs 0.56 mg in Kiwi (Kiwifruit) (+0.35 mg, +63%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.30 mg6% DV

Lentils (Cooked / Boiled)

0.55 mg11% DV

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.30 mg in Kiwi (Kiwifruit) (+0.25 mg, +83%).

Vitamin B6Similar

Kiwi (Kiwifruit)

0.10 mg6% DV

Lentils (Cooked / Boiled)

0.15 mg9% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

4.9 mg

Lentils (Cooked / Boiled)

1.7 mg

Kiwi (Kiwifruit) provides 4.9 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+3.2 mg, +186%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

512 mg11% DV

Lentils (Cooked / Boiled)

317 mg7% DV

Kiwi (Kiwifruit) provides 512 mg vs 317 mg in Lentils (Cooked / Boiled) (+194 mg, +61%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Lentils (Cooked / Boiled)

16.3 mg1% DV

Kiwi (Kiwifruit) provides 55.8 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+39.4 mg, +241%).

IronLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.51 mg3% DV

Lentils (Cooked / Boiled)

2.9 mg16% DV

Lentils (Cooked / Boiled) provides 2.9 mg vs 0.51 mg in Kiwi (Kiwifruit) (+2.4 mg, +463%).

MagnesiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

27.9 mg7% DV

Lentils (Cooked / Boiled)

31.0 mg7% DV

Lentils (Cooked / Boiled) provides 31.0 mg vs 27.9 mg in Kiwi (Kiwifruit) (+3.1 mg, +11%).

PhosphorusLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

55.8 mg4% DV

Lentils (Cooked / Boiled)

155 mg12% DV

Lentils (Cooked / Boiled) provides 155 mg vs 55.8 mg in Kiwi (Kiwifruit) (+99.0 mg, +178%).

ZincLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.23 mg2% DV

Lentils (Cooked / Boiled)

1.1 mg10% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.23 mg in Kiwi (Kiwifruit) (+0.86 mg, +376%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.05 g

Lentils (Cooked / Boiled)

0.05 g

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of saturated fat (0.05 g).

Nutrient

Kiwi (Kiwifruit)Normalized to 300 kcal (492 g)

Lentils (Cooked / Boiled)Normalized to 300 kcal (259 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Kiwi (Kiwifruit)

300 kcal15% DV

Lentils (Cooked / Boiled)

300 kcal15% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of calories (energy) (300 kcal).

ProteinLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

5.6 g11% DV

Lentils (Cooked / Boiled)

23.4 g47% DV

Lentils (Cooked / Boiled) provides 23.4 g vs 5.6 g in Kiwi (Kiwifruit) (+17.8 g, +317%).

CarbohydratesKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

72.1 g26% DV

Lentils (Cooked / Boiled)

52.1 g19% DV

Kiwi (Kiwifruit) provides 72.1 g vs 52.1 g in Lentils (Cooked / Boiled) (+20.0 g, +38%).

Dietary FiberLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

14.8 g53% DV

Lentils (Cooked / Boiled)

20.5 g73% DV

Lentils (Cooked / Boiled) provides 20.5 g vs 14.8 g in Kiwi (Kiwifruit) (+5.7 g, +39%).

Total FatKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

2.6 g3% DV

Lentils (Cooked / Boiled)

0.98 g1% DV

Kiwi (Kiwifruit) provides 2.6 g vs 0.98 g in Lentils (Cooked / Boiled) (+1.6 g, +160%).

Total SugarsKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

44.2 g88% DV

Lentils (Cooked / Boiled)

4.7 g9% DV

Kiwi (Kiwifruit) provides 44.2 g vs 4.7 g in Lentils (Cooked / Boiled) (+39.6 g, +849%).

Vitamins12 nutrients

Vitamin CKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

456 mg507% DV

Lentils (Cooked / Boiled)

3.9 mg4% DV

Kiwi (Kiwifruit) provides 456 mg vs 3.9 mg in Lentils (Cooked / Boiled) (+452 mg, +11640%).

Vitamin A (RAE)Kiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

20 µg2% DV

Lentils (Cooked / Boiled)

0 µg

Kiwi (Kiwifruit) has higher vitamin a (rae) (20 µg vs 0 µg).

Vitamin DSimilar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin d (0 µg).

Vitamin EKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

7.2 mg48% DV

Lentils (Cooked / Boiled)

0.28 mg2% DV

Kiwi (Kiwifruit) provides 7.2 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+6.9 mg, +2421%).

Vitamin KKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

198 µg165% DV

Lentils (Cooked / Boiled)

4.4 µg4% DV

Kiwi (Kiwifruit) provides 198 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+194 µg, +4403%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

123 µg31% DV

Lentils (Cooked / Boiled)

469 µg117% DV

Lentils (Cooked / Boiled) provides 469 µg vs 123 µg in Kiwi (Kiwifruit) (+346 µg, +281%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.13 mg11% DV

Lentils (Cooked / Boiled)

0.44 mg36% DV

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.13 mg in Kiwi (Kiwifruit) (+0.30 mg, +230%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.12 mg9% DV

Lentils (Cooked / Boiled)

0.19 mg15% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

1.7 mg10% DV

Lentils (Cooked / Boiled)

2.7 mg17% DV

Lentils (Cooked / Boiled) provides 2.7 mg vs 1.7 mg in Kiwi (Kiwifruit) (+1.1 mg, +64%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.90 mg18% DV

Lentils (Cooked / Boiled)

1.7 mg33% DV

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.90 mg in Kiwi (Kiwifruit) (+0.75 mg, +84%).

Vitamin B6Lentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.31 mg18% DV

Lentils (Cooked / Boiled)

0.46 mg27% DV

Lentils (Cooked / Boiled) provides 0.46 mg vs 0.31 mg in Kiwi (Kiwifruit) (+0.15 mg, +49%).

Vitamin B12Similar

Kiwi (Kiwifruit)

0 µg

Lentils (Cooked / Boiled)

0 µg

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

14.8 mg1% DV

Lentils (Cooked / Boiled)

5.2 mg

Kiwi (Kiwifruit) provides 14.8 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+9.6 mg, +185%).

PotassiumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

1,535 mg33% DV

Lentils (Cooked / Boiled)

956 mg20% DV

Kiwi (Kiwifruit) provides 1,535 mg vs 956 mg in Lentils (Cooked / Boiled) (+579 mg, +61%).

CalciumKiwi (Kiwifruit) higher

Kiwi (Kiwifruit)

167 mg13% DV

Lentils (Cooked / Boiled)

49.2 mg4% DV

Kiwi (Kiwifruit) provides 167 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+118 mg, +240%).

IronLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

1.5 mg8% DV

Lentils (Cooked / Boiled)

8.6 mg48% DV

Lentils (Cooked / Boiled) provides 8.6 mg vs 1.5 mg in Kiwi (Kiwifruit) (+7.1 mg, +465%).

MagnesiumLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

83.6 mg20% DV

Lentils (Cooked / Boiled)

93.2 mg22% DV

Lentils (Cooked / Boiled) provides 93.2 mg vs 83.6 mg in Kiwi (Kiwifruit) (+9.6 mg, +11%).

PhosphorusLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

167 mg13% DV

Lentils (Cooked / Boiled)

466 mg37% DV

Lentils (Cooked / Boiled) provides 466 mg vs 167 mg in Kiwi (Kiwifruit) (+299 mg, +179%).

ZincLentils (Cooked / Boiled) higher

Kiwi (Kiwifruit)

0.69 mg6% DV

Lentils (Cooked / Boiled)

3.3 mg30% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 0.69 mg in Kiwi (Kiwifruit) (+2.6 mg, +378%).

Lipids1 nutrients

Saturated FatSimilar

Kiwi (Kiwifruit)

0.14 g1% DV

Lentils (Cooked / Boiled)

0.14 g1% DV

Both Kiwi (Kiwifruit) and Lentils (Cooked / Boiled) provide similar amounts of saturated fat (0.14 g).

Kiwi (Kiwifruit) vs Lentils (Cooked / Boiled)

Kiwi (Kiwifruit)

Lentils (Cooked / Boiled)

Nutritional Takeaways

Comparison Summary