Lentils vs. Prosciutto
Nutrition comparison of Cooked Lentils and Prosciutto
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
prosciutto
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and prosciutto:
- Both lentils and prosciutto are high in calories, potassium and protein.
- Lentil has 51.4 times less saturated fat than prosciutto.
- Lentil is an excellent source of dietary fiber and iron.
- Prosciutto has 66.1 times less carbohydrates than lentil.
- Prosciutto has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more pantothenic acid and folate.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Prosciutto (Ham, prosciutto) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and prosciutto are high in calories. Prosciutto has 68% more calories than lentil - lentil has 116 calories per 100 grams and prosciutto has 195 calories.
For macronutrient ratios, lentils is much lighter in protein, much heavier in carbs and much lighter in fat compared to prosciutto per calorie. Lentils has a macronutrient ratio of 30:67:3 and for prosciutto, 59:1:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Prosciutto | |
|---|---|---|
| Protein | 30% | 59% |
| Carbohydrates | 67% | 1% |
| Fat | 3% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Prosciutto has 66.1 times less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and prosciutto has 0.3g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than prosciutto - lentil has 7.9g of dietary fiber per 100 grams and prosciutto does not contain significant amounts.
sugar
Prosciutto has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and prosciutto does not contain significant amounts.
Protein
protein
Both lentils and prosciutto are high in protein. Prosciutto has 208% more protein than lentil - lentil has 9g of protein per 100 grams and prosciutto has 27.8g of protein.
Fat
saturated fat
Lentil has 51.4 times less saturated fat than prosciutto - lentil has 0.05g of saturated fat per 100 grams and prosciutto has 2.8g of saturated fat.
cholesterol
Lentil has less cholesterol than prosciutto - prosciutto has 70mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than prosciutto - lentil has 1.5mg of Vitamin C per 100 grams and prosciutto does not contain significant amounts.
Vitamin A
Lentils and prosciutto contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and prosciutto does not contain significant amounts.
Vitamin D
Prosciutto and lentils contain similar amounts of Vitamin D - prosciutto has 3iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and prosciutto contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and prosciutto has 0.28mg of Vitamin E.
Vitamin K
Lentils and prosciutto contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and prosciutto does not contain significant amounts.
The B Vitamins
Prosciutto has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, lentil contains more pantothenic acid and folate.
| Lentils | Prosciutto | |
|---|---|---|
| Thiamin | 0.169 MG | 0.567 MG |
| Riboflavin | 0.073 MG | 0.242 MG |
| Niacin | 1.06 MG | 3.881 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.42 MG |
| Folate | 181 UG | 5 UG |
| Vitamin B12 | ~ | 0.88 UG |
Minerals
calcium
Lentil has 90% more calcium than prosciutto - lentil has 19mg of calcium per 100 grams and prosciutto has 10mg of calcium.
iron
Lentil is an excellent source of iron and it has 200% more iron than prosciutto - lentil has 3.3mg of iron per 100 grams and prosciutto has 1.1mg of iron.
potassium
Both lentils and prosciutto are high in potassium. Prosciutto has 38% more potassium than lentil - lentil has 369mg of potassium per 100 grams and prosciutto has 510mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, prosciutto has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Prosciutto | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.09 G |
| Total | 0.037 G | 0.09 G |
omega 6s
Comparing omega-6 fatty acids, prosciutto has more linoleic acid than lentil per 100 grams.
| Lentils | Prosciutto | |
|---|---|---|
| linoleic acid | 0.137 G | 0.77 G |
| other omega 6 | ~ | 0.11 G |
| Total | 0.137 G | 0.88 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.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Prosciutto (Ham, prosciutto) .
Cooked Lentils g
()
|
Daily Values (%) |
Prosciutto 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lentils or prosciutto contain more calories in 100 grams?Both lentils and prosciutto are high in calories. Prosciutto has 70% more calories than lentil - lentil has 116 calories in 100g and prosciutto has 195 calories.
Is lentils or prosciutto better for protein?
Both lentils and prosciutto are high in protein. Prosciutto has 210% more protein than lentil - lentil has 9g of protein per 100 grams and prosciutto has 27.8g of protein.
Does lentils or prosciutto have more carbohydrates?
By weight, prosciutto has 66.1 times fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and prosciutto has 0.3g of carbohydrates.
Does lentils or prosciutto contain more iron?
Lentil is an abundant source of iron and it has 200% more iron than prosciutto - lentil has 3.3mg of iron in 100 grams and prosciutto has 1.1mg of iron.
Does lentils or prosciutto contain more potassium?
Both lentils and prosciutto are high in potassium. Prosciutto has 40% more potassium than lentil - lentil has 369mg of potassium in 100 grams and prosciutto has 510mg of potassium.