Pasta vs Lentils: How Do They Compare?

This article explains the key similarities and differences between pasta and lentils, foods from the grains and legumes food groups. Read on to learn more about the pasta vs lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 10, 2023.

Although pasta and lentils belong to different food groups, while pasta belong is a grain, and lentils belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

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

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

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

Pasta

Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

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

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.

Pasta 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 pasta vs lentils.

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

PastaLentils
Energy371 kcal352 kcal
Carbs74.7 g63.4 g
Sugar2.67 g2.03 g
Fiber3.2 g10.7 g
Protein13 g24.6 g
Fat1.51 g1.06 g
Saturated Fat0.277 g0.154 g

Pasta vs Lentils Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing lentils vs pasta for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 371 calories per 100 grams of pasta.

However, both pasta 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.

Pasta vs Lentils Protein

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

Lentils offer around 47% more protein than pasta.

Lentils have 24.6 grams of protein per 100 grams, while pasta has 13 grams of protein per 100 grams.

Pasta 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 pasta and lentils.

The total amount of carbohydrates is around 15% higher in pasta than in lentils. It have 74.7 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in lentils than in pasta, 14% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of pasta contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in pasta 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 pasta which offer 0.9 grams per portion.

Pasta vs Lentils Fats

Like most other grains and legumes, with the exception of lupins and peanuts, pasta and lentils are low in fat.

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

Total fat in pasta and lentils:

  • Pasta: 1.5 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 33% lower in saturated fats.

Lentils and pasta contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Pasta vs Lentils Vitamins Content

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

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

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

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

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

PastaLentils
Vitamin A039 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.09 mg0.873 mg
Vitamin B2 (Riboflavin)0.06 mg0.211 mg
Vitamin B3 (Niacin)1.7 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.431 mg2.14 mg
Vitamin B6 (Pyroxidine)0.142 mg0.54 mg
Vitamin B9 (Folate)18 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.49 mg
Vitamin K0.1 µg5 µg

Pasta 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 pasta and lentils comparison focuses on their mineral content.

Pasta is a better source of calcium, copper, iron, manganese, phosphorus, potassium, and zinc than lentils.

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

Pasta and lentils contain the same amount of fluoride, and sodium.

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

PastaLentils
Calcium21 mg35 mg
Copper0.289 mg0.754 mg
Fluoride00
Iron1.3 mg6.51 mg
Magnesium53 mg47 mg
Manganese0.917 mg1.39 mg
Phosphorus189 mg281 mg
Potassium223 mg677 mg
Selenium63.2 µg0.1 µg
Sodium6 mg6 mg
Zinc1.41 mg3.27 mg

The Final Word

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

Both pasta 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 grains 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 and grains 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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