Plums vs. Lentils
Nutrition comparison of Plums and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and lentils:
- Lentil has 4.5 times less sugar than plum.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and plum has 60% less calories than lentil - plum has 46 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, plums is much lighter in protein, much heavier in carbs and similar to lentils for fat. Plums has a macronutrient ratio of 6:89:5 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Lentils | |
|---|---|---|
| Protein | 6% | 30% |
| Carbohydrates | 89% | 67% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 43% less carbohydrates than lentil - plum has 11.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 464% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Lentil has 4.5 times less sugar than plum - plum has 9.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 11 times more protein than plum - plum has 0.7g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both plums and lentils are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Plum has 533% more Vitamin C than lentil - plum has 9.5mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than lentil - plum has 17ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Plums and lentils contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Plums and lentils contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Plums | Lentils | |
|---|---|---|
| Thiamin | 0.028 MG | 0.169 MG |
| Riboflavin | 0.026 MG | 0.073 MG |
| Niacin | 0.417 MG | 1.06 MG |
| Pantothenic acid | 0.135 MG | 0.638 MG |
| Vitamin B6 | 0.029 MG | 0.178 MG |
| Folate | 5 UG | 181 UG |
Minerals
calcium
Lentil has 217% more calcium than plum - plum has 6mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 18 times more iron than plum - plum has 0.17mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 135% more potassium than plum - plum has 157mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than plum per 100 grams.
| Plums | Lentils | |
|---|---|---|
| linoleic acid | 0.044 G | 0.137 G |
| Total | 0.044 G | 0.137 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Plums g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does plums or lentils contain more calories in 100 grams?Lentil is high in calories and plum has 60% less calories than lentil - plum has 46 calories in 100g and lentil has 116 calories.
Does plums or lentils have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than lentil - plum has 11.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does plums or lentils contain more iron?
Lentil is an abundant source of iron and it has 18 times more iron than plum - plum has 0.17mg of iron in 100 grams and lentil has 3.3mg of iron.
Does plums or lentils contain more potassium?
Lentil is a rich source of potassium and it has 140% more potassium than plum - plum has 157mg of potassium in 100 grams and lentil has 369mg of potassium.