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Chestnuts vs Lentils: Which Is Healthier?

This article explains the key similarities and differences between chestnuts and lentils, foods from the grains and legumes food groups. Read on to learn more about the chestnuts vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 8, 2023.

Although chestnuts and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While chestnuts belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares chestnuts and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how chestnuts and lentils compare specifically.

Chestnuts

Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts is an excellent source of Vitamin C.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Chestnuts vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs lentils.

This comparison will start by comparing the caloric value of chestnuts and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

ChestnutsLentils
Energy224 kcal352 kcal
Carbs49.1 g63.4 g
Sugar2.03 g
Fiber10.7 g
Protein4.2 g24.6 g
Fat1.11 g1.06 g
Saturated Fat0.164 g0.154 g

Chestnuts vs Lentils Calories

Comparing chestnuts vs lentils for weight loss, chestnuts is slightly lower in calories, with 224 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both chestnuts and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chestnuts vs Lentils Protein

Legumes and most legume products, including chestnuts and lentils, are important sources of plant-based protein.

Lentils offer around 83% more protein than chestnuts.

Lentils have 24.6 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.

Chestnuts vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chestnuts and lentils.

The total amount of carbohydrates is around 23% higher in lentils than in chestnuts. They have 63.4 grams per 100 grams, compared to 49.1 grams in chestnuts.

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There’s less sugar in chestnuts than in lentils, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in chestnuts and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than chestnuts which offer 0 grams per portion.

Chestnuts vs Lentils Fats

Fats in chestnuts and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chestnuts and lentils:

  • Chestnuts: 1.1 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, chestnuts and lentils contain the same amount of saturated fats, 0.2 grams per 100 grams.

Chestnuts vs Lentils Vitamins Content

This section will discuss the vitamin content of chestnuts and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chestnuts has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, lentils have a higher amount of vitamin A, and vitamin C.

Chestnuts and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chestnuts and lentils contain side by side, so you can easily compare them.

ChestnutsLentils
Vitamin A202 IU39 IU
Vitamin C36 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.16 mg0.873 mg
Vitamin B2 (Riboflavin)0.18 mg0.211 mg
Vitamin B3 (Niacin)0.8 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.555 mg2.14 mg
Vitamin B6 (Pyroxidine)0.41 mg0.54 mg
Vitamin B9 (Folate)68 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Chestnuts vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chestnuts and lentils comparison focuses on their mineral content.

Chestnuts is a better source of calcium, copper, iron, phosphorus, potassium, selenium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of magnesium, and manganese.

Chestnuts and lentils contain the same amount of fluoride.

Check out the table below to learn how chestnuts and lentils compare when it comes to mineral content.

ChestnutsLentils
Calcium18 mg35 mg
Copper0.363 mg0.754 mg
Fluoride00
Iron1.41 mg6.51 mg
Magnesium84 mg47 mg
Manganese1.6 mg1.39 mg
Phosphorus96 mg281 mg
Potassium447 mg677 mg
Selenium00.1 µg
Sodium3 mg6 mg
Zinc0.87 mg3.27 mg

The Final Word

Chestnuts and lentils are highly nutritious and a great addition to a plant-based diet.

Both chestnuts and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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