Lentils vs Quinoa nutrition comparison

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In recent years, the popularity of lentils and quinoa has been on the rise due to their various health benefits. Lentils vs Quinoa, let’s answer all questions! 

 

Both of these legumes are high in protein, fiber, and other essential nutrients which are essential for maintaining good health. However, which one of them is better for you?

 

In this article, we compare the nutritional values of lentils and quinoa and seek to determine which of them is the better option for your diet.

 

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You see, there’s a little-known superfood that can help you feel more energetic and focused than ever before. And the best part is, it’s easy to incorporate into your diet and can be found in most grocery stores.

 

I’m talking about lentils and quinoa, a nutritious legume that is packed with protein, fiber, and various vitamins and minerals. Lentils and quinoa are also low in fat and calories, making them a healthy addition to your diet.

 

In addition, lentils and also quinoa are a great source of iron, zinc and many other, which is essential for maintaining good health. Iron is an important component of hemoglobin, the protein in red blood cells that carries oxygen to your body’s tissues.

 

But that’s not all. Lentils and quinoa are also a great source of various vitamins and minerals, including potassium, phosphorus, and zinc. These nutrients are essential for maintaining good health and can help you feel more energetic and focused.

 

In terms of cooking, both, lentils and quinoa are a versatile ingredient that can be used in a variety of dishes. They are a great addition to soups, stews, and curries, and can also be used in salads, grain bowls, and stir-fries.

 

Article Key Takeaways

LentilsQuinoa
Calories18-20 calories per gram5-6 calories per gram
Protein18-20 grams per cooked cup8 grams per cooked cup
Fat1-2 grams per cooked cup2-3 grams per cooked cup
Carbohydrates20-22 grams per cooked cup20-22 grams per cooked cup
Fiber7-8 grams per cooked cup5 grams per cooked cup
Iron6-7 milligrams per cooked cup2-3 milligrams per cooked cup
Potassium600-700 milligrams per cooked cup600-700 milligrams per cooked cup
Vitamin B60.1-0.2 milligrams per cooked cup0.1-0.2 milligrams per cooked cup
Vitamin B120.1-0.2 micrograms per cooked cup0.1-0.2 micrograms per cooked cup
Folate100-200 micrograms per cooked cup100-200 micrograms per cooked cup
Calcium10-12 milligrams per cooked cup10-12 milligrams per cooked cup

 

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What are Lentils and Quinoa

What are Lentils and Quinoa?

Lentils

Lentils are legumes that belong to the same family as soybeans and chickpeas. They are a staple food in many cultures around the world and are known for their versatility in cooking. Lentils come in different colors including green, brown, yellow, and red, with each type having a unique taste and texture.

 

Quinoa

  • Quinoa, on the other hand, is a seed that is commonly referred to as a pseudo-grain because of its characteristics and uses like that of a cereal grain.
  • Quinoa is a native crop of the Andes region in South America and was a major source of food for the Incas. It comes in two types of colors- white and red.

 

What Nutrients do Lentils and Quinoa contain?

Lentils

Lentils contain numerous essential vitamins and minerals, including protein, fiber, iron, folate, manganese, potassium, and phosphorus. They are also an excellent source of antioxidants, which help in preventing cell damage and chronic diseases such as cancer, Alzheimer’s, and heart disease.

 

Quinoa

Quinoa is also a great source of nutrients that are essential for a healthy diet including protein, fiber, magnesium, zinc, potassium, and folate. Additionally, it contains several important antioxidants and is low in fat, making it great for weight management.

 

What is the Nutrient Comparison between Lentils and Quinoa?

Protein Content Compared

Both lentils and quinoa are excellent sources of protein. In fact, they are some of the best plant-based sources of protein there exist.

Per 100 grams cooked, quinoa contains 4.4 grams of protein, while lentils contain more at 6.3 grams.

 

You can learn all about protein in this article:

 

Carbohydrate Content Compared

Similarly, both lentils and quinoa are good sources of carbohydrates. Quinoa is typically lower in carbohydrates than lentils.

Per 100 grams cooked, quinoa contains 21.3 grams of carbohydrates while lentils come in at 20 grams of carbohydrates.

 

Learn all about carbohydrates in this article:

 

Fiber Content Compared

Both of these legumes are excellent sources of dietary fiber. They are essential in aiding in digestion, maintaining healthy gut bacteria, and controlling blood sugar levels.

Per 100 grams cooked, lentils have 7.9 grams of fiber, whereas quinoa comes at a lower 2.8 grams of fiber per 100 grams.

 

Are Lentils or Quinoa a Better Source of Vitamins and Minerals?

Vitamin Content Compared

Both lentils and quinoa are excellent sources of vitamins, but each of them has a different nutrient composition.

Lentils are high in vitamin B6, niacin, pantothenic acid, folate, and riboflavin. Quinoa, on the other hand, is an excellent source of vitamin E, vitamin B6, thiamin, riboflavin, and folate.

 

Mineral Content Compared

When looking at mineral content, both of these legumes offer various essential minerals:

Lentils are high in iron, magnesium, potassium, zinc, and phosphorus. Quinoa, on the other hand, is a great source of magnesium, potassium, iron, zinc, and phosphorus with notably higher concentrations.

 

Which is Better for Your Diet

Which is Better for Your Diet: Lentils or Quinoa?

Macronutrient Comparison

Lentils and quinoa are a great addition to a balanced diet. Both legumes contribute to necessary macronutrients, but what is the difference?

 

When comparing macronutrients per 100 grams cooked, lentils provide 0.4 grams of fat and 20 grams of carbohydrates, whereas quinoa contains only 1.9 grams of fat and 21.3 grams of carbohydrates per 100 grams cooked.

 

Complete Protein Comparison

One notable difference between these legumes is that quinoa is a complete protein and lentils are not. This means that quinoa contains all nine essential amino acids that our bodies need to function properly.

 

Lentils contain some, but not all, of these essential amino acids. However, because our bodies can store and use amino acids over time, consuming a variety of incomplete protein sources like lentils is okay for most people as long as a healthy diet is maintained.

 

Are Red Lentils Different from Other Lentils?

Nutrient Comparison of Red Lentils vs Other Lentils

Red lentils are different from other lentils and are well known for their unique flavor and softer texture.

 

However, red lentils contain fewer essential nutrients compared to other types of lentils.

 

How do Cooked Lentils and Quinoa Compare Nutritionally?

Nutrient Content in Cooked Lentils vs Cooked Quinoa

Per one cup of cooked lentils, nutrients include 18 grams of protein, 15 grams of fiber, and various essential vitamins and minerals including vitamin B6, folate, iron, and magnesium.

 

Per one cup of cooked quinoa, nutrients include 8 grams of protein, 5 grams of fiber, and various vitamins and minerals including vitamin E, thiamin, riboflavin, and folate.

 

How Many Grams of Protein are in Lentils and Quinoa?

Protein Content per 100 Grams of Lentils or Quinoa

Per 100 grams, quinoa contains 4.4 grams of protein, whereas lentils contain more protein at 6.3 grams per 100 grams.

 

Do Quinoa and Lentils Provide Essential Amino Acids?

Amino Acid Content Comparison

Quinoa is a great source of essential amino acids because it contains all nine of them required by our bodies. Lentils contain some, but not all, of these essential amino acids.

 

However, consuming a variety of incomplete protein sources like lentils is okay for most people as long as a healthy diet is maintained.

 

Are Lentils and Quinoa Good

Are Lentils and Quinoa Good Sources of Fiber?

Fiber Content Comparison

Both lentils and quinoa are high in fiber. However, lentils contain higher fiber content compared to quinoa. Every 100 grams of cooked lentils contains 7.9 grams of fiber, whereas quinoa contains only 2.8 grams of fiber per 100 grams.

 

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The Verdict on Lentils vs Quinoa

Both lentils and quinoa are excellent sources of essential nutrients. However, when it comes to the nutritional comparison between lentils and quinoa, lentils win regarding protein and fiber.

 

They are also lower in calories and a great source of iron. On the other hand, quinoa is a complete protein, which makes it an excellent source of all the essential amino acids.

 

It is also an excellent source of antioxidants and low in fat thus great for weight management.

 

In the end, choosing between lentils and quinoa is dependent on your nutritional needs and which one you enjoy the most.

 

nutrition comparison

Lentils vs Quinoa FAQs

Q: What is the nutrition comparison between lentils and quinoa?

A: Lentils and quinoa have similar macronutrients but differ in the amount of protein, carbohydrates, and fiber per serving.

 

Q: How do quinoa and lentils compare in terms of protein?

A: Quinoa is a good source of protein, providing 8 grams per cooked cup. Lentils, on the other hand, contain about 18 grams of protein per cooked cup, which is about twice that of quinoa.

 

Q: Which is higher in carbohydrates, quinoa or lentils?

A: Quinoa is higher in carbohydrates than lentils. Cooked quinoa contains 39 grams of carbohydrates per cup, while cooked lentils contain only 40 grams of carbohydrates per cup.

 

Q: Are there any differences between quinoa and lentils in terms of fiber?

A: Quinoa has a higher fiber content than lentils, with 5 grams of fiber per cooked cup compared to lentils’ 15 grams of fiber per cooked cup.

 

Q: Which one is lower in calories per 100 grams, lentils or quinoa?

A: Lentils are lower in calories per 100 grams than quinoa. Cooked lentils provide only 116 calories per 100 grams, while cooked quinoa provides 120 calories per 100 grams.

 

source of vitamin C

Q: Which one is a better source of vitamin C, lentils or quinoa?

A: Neither lentils nor quinoa are high in vitamin C. However, lentils have a slightly higher content of vitamin C compared to quinoa.

 

Q: Can I eat lentils if I am watching my calorie intake?

A: Yes, you can include lentils in your diet if you are watching your calorie intake. Cooked lentils are low in calories and provide a good source of protein and fiber.

 

Q: Is lentil a good source of fiber and protein?

A: Yes, lentils are a good source of both fiber and protein. Cooked lentils contain about 15 grams of fiber and 18 grams of protein per cup.

 

Q: Can lentils and quinoa be eaten together?

A: Yes, lentils and quinoa can be combined to make a complete protein-rich and nutritious meal. Both are high in fiber and protein, making them a great addition to any meal.

 

Q: Can lentils lower cholesterol?

A: Lentils may help lower cholesterol levels due to their high fiber content. Eating a diet rich in fiber has been shown to help reduce LDL or “bad” cholesterol levels.

 

Lentils vs Quinoa complete nutrition comparison.

Two healthy choices both known for their benefits. We answer all your questions, what is better lentils or quinoa? You decide how to mix both into your diet. Now you don’t have to wonder if one is better anymore.

 

 

Check this article about nutritious superfood

An article about green superfood that can help you feel more energetic and focused than ever before.