Side-by-Side Comparison

Lentils (Cooked / Boiled) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-3%

Similar Concentration

Both provide similar calories (energy) (116 kcal vs 120 kcal).

Higher Protein

+105%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 9.0 g vs 4.4 g in Quinoa (Cooked) (+4.6 g, +105%).

Higher Dietary Fiber

+182%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 2.8 g in Quinoa (Cooked) (+5.1 g, +182%).

Higher Vitamin C

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 1.5 mg vs 0 mg in Quinoa (Cooked) (+1.5 mg).

Comparing per 100 g standard edible portion.

Nutrient

Lentils (Cooked / Boiled)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

116 kcal6% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 116 kcal in Lentils (Cooked / Boiled) (+4 kcal, +3%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

9.0 g18% DV

Quinoa (Cooked)

4.4 g9% DV

Lentils (Cooked / Boiled) provides 9.0 g vs 4.4 g in Quinoa (Cooked) (+4.6 g, +105%).

CarbohydratesQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

20.1 g7% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 20.1 g in Lentils (Cooked / Boiled) (+1.2 g, +6%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.9 g28% DV

Quinoa (Cooked)

2.8 g10% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 2.8 g in Quinoa (Cooked) (+5.1 g, +182%).

Total FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.38 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.38 g in Lentils (Cooked / Boiled) (+1.5 g, +405%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.8 g4% DV

Quinoa (Cooked)

0.87 g2% DV

Lentils (Cooked / Boiled) provides 1.8 g vs 0.87 g in Quinoa (Cooked) (+0.93 g, +107%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 mg2% DV

Quinoa (Cooked)

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (1.5 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.11 mg1% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+0.52 mg, +473%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.7 µg1% DV

Quinoa (Cooked)

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (1.7 µg vs 0 µg).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

181 µg45% DV

Quinoa (Cooked)

42 µg11% DV

Lentils (Cooked / Boiled) provides 181 µg vs 42 µg in Quinoa (Cooked) (+139 µg, +331%).

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

Lentils (Cooked / Boiled)

0.17 mg14% DV

Quinoa (Cooked)

0.11 mg9% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.07 mg6% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

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

Lentils (Cooked / Boiled)

1.1 mg7% DV

Quinoa (Cooked)

0.41 mg3% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.41 mg in Quinoa (Cooked) (+0.65 mg, +157%).

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

Lentils (Cooked / Boiled)

0.64 mg13% DV

Quinoa (Cooked)

0.23 mg5% DV

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.23 mg in Quinoa (Cooked) (+0.41 mg, +180%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.18 mg10% DV

Quinoa (Cooked)

0.12 mg7% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.18 mg vs 0.12 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

2.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+5.0 mg, +250%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

369 mg8% DV

Quinoa (Cooked)

172 mg4% DV

Lentils (Cooked / Boiled) provides 369 mg vs 172 mg in Quinoa (Cooked) (+197 mg, +115%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

19.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Lentils (Cooked / Boiled) provides 19.0 mg vs 17.0 mg in Quinoa (Cooked) (+2.0 mg, +12%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg19% DV

Quinoa (Cooked)

1.5 mg8% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 1.5 mg in Quinoa (Cooked) (+1.8 mg, +123%).

MagnesiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

36.0 mg9% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+28.0 mg, +78%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

180 mg14% DV

Quinoa (Cooked)

152 mg12% DV

Lentils (Cooked / Boiled) provides 180 mg vs 152 mg in Quinoa (Cooked) (+28.0 mg, +18%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg12% DV

Quinoa (Cooked)

1.1 mg10% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 1.1 mg in Quinoa (Cooked) (+0.18 mg, +17%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.05 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.18 g, +334%).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

230 kcal11% DV

Quinoa (Cooked)

222 kcal11% DV

Lentils (Cooked / Boiled) provides 230 kcal vs 222 kcal in Quinoa (Cooked) (+8 kcal, +3%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.9 g36% DV

Quinoa (Cooked)

8.1 g16% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 8.1 g in Quinoa (Cooked) (+9.7 g, +119%).

CarbohydratesSimilar

Lentils (Cooked / Boiled)

39.9 g14% DV

Quinoa (Cooked)

39.4 g14% DV

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (39.9 g).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

15.6 g56% DV

Quinoa (Cooked)

5.2 g19% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 5.2 g in Quinoa (Cooked) (+10.5 g, +202%).

Total FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.75 g1% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.75 g in Lentils (Cooked / Boiled) (+2.8 g, +372%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.6 g7% DV

Quinoa (Cooked)

1.6 g3% DV

Lentils (Cooked / Boiled) provides 3.6 g vs 1.6 g in Quinoa (Cooked) (+2.0 g, +121%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.0 mg3% DV

Quinoa (Cooked)

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (3.0 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.22 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.95 mg, +435%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.4 µg3% DV

Quinoa (Cooked)

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (3.4 µg vs 0 µg).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

358 µg90% DV

Quinoa (Cooked)

78 µg19% DV

Lentils (Cooked / Boiled) provides 358 µg vs 78 µg in Quinoa (Cooked) (+281 µg, +361%).

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

Lentils (Cooked / Boiled)

0.33 mg28% DV

Quinoa (Cooked)

0.20 mg16% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.20 mg in Quinoa (Cooked) (+0.14 mg, +69%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.14 mg11% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.14 mg in Lentils (Cooked / Boiled) (+0.06 mg, +41%).

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

Lentils (Cooked / Boiled)

2.1 mg13% DV

Quinoa (Cooked)

0.76 mg5% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.76 mg in Quinoa (Cooked) (+1.3 mg, +175%).

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

Lentils (Cooked / Boiled)

1.3 mg25% DV

Quinoa (Cooked)

0.42 mg8% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.42 mg in Quinoa (Cooked) (+0.84 mg, +199%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.35 mg21% DV

Quinoa (Cooked)

0.23 mg13% DV

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.23 mg in Quinoa (Cooked) (+0.12 mg, +55%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

4.0 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+9.0 mg, +227%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

731 mg16% DV

Quinoa (Cooked)

318 mg7% DV

Lentils (Cooked / Boiled) provides 731 mg vs 318 mg in Quinoa (Cooked) (+412 mg, +130%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

37.6 mg3% DV

Quinoa (Cooked)

31.5 mg2% DV

Lentils (Cooked / Boiled) provides 37.6 mg vs 31.5 mg in Quinoa (Cooked) (+6.2 mg, +20%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.6 mg37% DV

Quinoa (Cooked)

2.8 mg15% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 2.8 mg in Quinoa (Cooked) (+3.8 mg, +139%).

MagnesiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

71.3 mg17% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 71.3 mg in Lentils (Cooked / Boiled) (+47.1 mg, +66%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

356 mg29% DV

Quinoa (Cooked)

281 mg22% DV

Lentils (Cooked / Boiled) provides 356 mg vs 281 mg in Quinoa (Cooked) (+75.2 mg, +27%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.5 mg23% DV

Quinoa (Cooked)

2.0 mg18% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 2.0 mg in Quinoa (Cooked) (+0.50 mg, +25%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.10 g1% DV

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.10 g in Lentils (Cooked / Boiled) (+0.32 g, +305%).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.8 g16% DV

Quinoa (Cooked)

3.7 g7% DV

Lentils (Cooked / Boiled) provides 7.8 g vs 3.7 g in Quinoa (Cooked) (+4.1 g, +112%).

CarbohydratesSimilar

Lentils (Cooked / Boiled)

17.3 g6% DV

Quinoa (Cooked)

17.7 g6% DV

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (17.3 g).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.8 g24% DV

Quinoa (Cooked)

2.3 g8% DV

Lentils (Cooked / Boiled) provides 6.8 g vs 2.3 g in Quinoa (Cooked) (+4.5 g, +192%).

Total FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.33 g

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.33 g in Lentils (Cooked / Boiled) (+1.3 g, +388%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 g3% DV

Quinoa (Cooked)

0.72 g1% DV

Lentils (Cooked / Boiled) provides 1.5 g vs 0.72 g in Quinoa (Cooked) (+0.83 g, +114%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg1% DV

Quinoa (Cooked)

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.09 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+0.43 mg, +453%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 µg1% DV

Quinoa (Cooked)

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

156 µg39% DV

Quinoa (Cooked)

35 µg9% DV

Lentils (Cooked / Boiled) provides 156 µg vs 35 µg in Quinoa (Cooked) (+121 µg, +347%).

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

Lentils (Cooked / Boiled)

0.15 mg12% DV

Quinoa (Cooked)

0.09 mg7% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.06 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

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

Lentils (Cooked / Boiled)

0.91 mg6% DV

Quinoa (Cooked)

0.34 mg2% DV

Lentils (Cooked / Boiled) provides 0.91 mg vs 0.34 mg in Quinoa (Cooked) (+0.57 mg, +167%).

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

Lentils (Cooked / Boiled)

0.55 mg11% DV

Quinoa (Cooked)

0.19 mg4% DV

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.19 mg in Quinoa (Cooked) (+0.36 mg, +190%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.15 mg9% DV

Quinoa (Cooked)

0.10 mg6% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.15 mg vs 0.10 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

1.7 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+4.1 mg, +238%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

317 mg7% DV

Quinoa (Cooked)

143 mg3% DV

Lentils (Cooked / Boiled) provides 317 mg vs 143 mg in Quinoa (Cooked) (+175 mg, +122%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

16.3 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Lentils (Cooked / Boiled) provides 16.3 mg vs 14.1 mg in Quinoa (Cooked) (+2.2 mg, +16%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.9 mg16% DV

Quinoa (Cooked)

1.2 mg7% DV

Lentils (Cooked / Boiled) provides 2.9 mg vs 1.2 mg in Quinoa (Cooked) (+1.6 mg, +132%).

MagnesiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

31.0 mg7% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+22.2 mg, +72%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

155 mg12% DV

Quinoa (Cooked)

126 mg10% DV

Lentils (Cooked / Boiled) provides 155 mg vs 126 mg in Quinoa (Cooked) (+28.6 mg, +23%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.1 mg10% DV

Quinoa (Cooked)

0.90 mg8% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.90 mg in Quinoa (Cooked) (+0.19 mg, +21%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.05 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.05 g).

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

23.4 g47% DV

Quinoa (Cooked)

11.0 g22% DV

Lentils (Cooked / Boiled) provides 23.4 g vs 11.0 g in Quinoa (Cooked) (+12.4 g, +112%).

CarbohydratesSimilar

Lentils (Cooked / Boiled)

52.1 g19% DV

Quinoa (Cooked)

53.3 g19% DV

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (52.1 g).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.5 g73% DV

Quinoa (Cooked)

7.0 g25% DV

Lentils (Cooked / Boiled) provides 20.5 g vs 7.0 g in Quinoa (Cooked) (+13.5 g, +192%).

Total FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.98 g1% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 0.98 g in Lentils (Cooked / Boiled) (+3.8 g, +388%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.7 g9% DV

Quinoa (Cooked)

2.2 g4% DV

Lentils (Cooked / Boiled) provides 4.7 g vs 2.2 g in Quinoa (Cooked) (+2.5 g, +114%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.9 mg4% DV

Quinoa (Cooked)

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (3.9 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.28 mg2% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+1.3 mg, +453%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.4 µg4% DV

Quinoa (Cooked)

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (4.4 µg vs 0 µg).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

469 µg117% DV

Quinoa (Cooked)

105 µg26% DV

Lentils (Cooked / Boiled) provides 469 µg vs 105 µg in Quinoa (Cooked) (+364 µg, +346%).

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

Lentils (Cooked / Boiled)

0.44 mg36% DV

Quinoa (Cooked)

0.27 mg22% DV

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.27 mg in Quinoa (Cooked) (+0.17 mg, +64%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.19 mg15% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+0.09 mg, +45%).

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

Lentils (Cooked / Boiled)

2.7 mg17% DV

Quinoa (Cooked)

1.0 mg6% DV

Lentils (Cooked / Boiled) provides 2.7 mg vs 1.0 mg in Quinoa (Cooked) (+1.7 mg, +167%).

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

Lentils (Cooked / Boiled)

1.7 mg33% DV

Quinoa (Cooked)

0.57 mg11% DV

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.57 mg in Quinoa (Cooked) (+1.1 mg, +190%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.46 mg27% DV

Quinoa (Cooked)

0.31 mg18% DV

Lentils (Cooked / Boiled) provides 0.46 mg vs 0.31 mg in Quinoa (Cooked) (+0.15 mg, +50%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

5.2 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+12.3 mg, +238%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

956 mg20% DV

Quinoa (Cooked)

430 mg9% DV

Lentils (Cooked / Boiled) provides 956 mg vs 430 mg in Quinoa (Cooked) (+526 mg, +122%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

49.2 mg4% DV

Quinoa (Cooked)

42.5 mg3% DV

Lentils (Cooked / Boiled) provides 49.2 mg vs 42.5 mg in Quinoa (Cooked) (+6.7 mg, +16%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

8.6 mg48% DV

Quinoa (Cooked)

3.7 mg21% DV

Lentils (Cooked / Boiled) provides 8.6 mg vs 3.7 mg in Quinoa (Cooked) (+4.9 mg, +132%).

MagnesiumQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

93.2 mg22% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+66.8 mg, +72%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

466 mg37% DV

Quinoa (Cooked)

380 mg30% DV

Lentils (Cooked / Boiled) provides 466 mg vs 380 mg in Quinoa (Cooked) (+86.2 mg, +23%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg30% DV

Quinoa (Cooked)

2.7 mg25% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.7 mg in Quinoa (Cooked) (+0.56 mg, +21%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Lentils (Cooked / Boiled)

0.14 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.14 g in Lentils (Cooked / Boiled) (+0.44 g, +319%).

Lentils (Cooked / Boiled) vs Quinoa (Cooked)

Lentils (Cooked / Boiled)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary