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Pili Nuts vs Lentils: What’s The Difference?

This article explains the key similarities and differences between pili nuts and lentils, foods from the grains and legumes food groups. Read on to learn more about the pili nuts vs lentils comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 21, 2023.

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and lentils compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

They are flavorful, versatile, and have a variety of health benefits.

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

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


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.

Pili Nuts 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 pili nuts vs lentils.

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

Pili NutsLentils
Energy719 kcal352 kcal
Carbs3.98 g63.4 g
Sugar2.03 g
Fiber10.7 g
Protein10.8 g24.6 g
Fat79.55 g1.06 g
Saturated Fat31.184 g0.154 g

Pili Nuts vs Lentils Calories

Comparing lentils vs pili nuts for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Lentils Protein

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

Lentils offer around 56% more protein than pili nuts.

Lentils have 24.6 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and lentils.

The total amount of carbohydrates is around 94% higher in lentils than in pili nuts. They have 63.4 grams per 100 grams, compared to 4 grams in pili nuts.


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

One handful of pili nuts (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 pili nuts 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 pili nuts which offer 0 grams per portion.

Pili Nuts vs Lentils Fats

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

Total fat in pili nuts and lentils:

  • Pili Nuts: 79.6 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 99% lower in saturated fats.

Lentils and pili nuts contain 0.2 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Lentils Vitamins Content

This section will discuss the vitamin content of pili nuts and lentils.

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

Pili Nuts has a higher amount of vitamin C, 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 B1 (Thiamine).

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

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

Pili NutsLentils
Vitamin A41 IU39 IU
Vitamin C0.6 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.873 mg
Vitamin B2 (Riboflavin)0.093 mg0.211 mg
Vitamin B3 (Niacin)0.519 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.479 mg2.14 mg
Vitamin B6 (Pyroxidine)0.115 mg0.54 mg
Vitamin B9 (Folate)60 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.49 mg
Vitamin K05 µg

Pili Nuts 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 pili nuts and lentils comparison focuses on their mineral content.

Pili Nuts is a better source of iron, potassium, selenium, sodium, and zinc than lentils.

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

Pili Nuts and lentils contain the same amount of fluoride.

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

Pili NutsLentils
Calcium145 mg35 mg
Copper0.958 mg0.754 mg
Iron3.53 mg6.51 mg
Magnesium302 mg47 mg
Manganese2.313 mg1.39 mg
Phosphorus575 mg281 mg
Potassium507 mg677 mg
Selenium00.1 µg
Sodium3 mg6 mg
Zinc2.97 mg3.27 mg

The Final Word

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

Both pili nuts 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.


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