• Home
  • Guides
  • Pistachios vs Lentils: How Are They Different?

Pistachios vs Lentils: How Are They Different?

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

Written by Michael Whaley, Health Writer. Updated on March 11, 2023.

Although pistachios 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 pistachios 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 pistachios 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 pistachios and lentils compare specifically.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

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

Pistachios 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 pistachios 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. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

Pistachios are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pistachios a try. They are flavorful, versatile, and have a variety of health benefits.

Pistachios is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

Pistachios 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 pistachios vs lentils.

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

PistachiosLentils
Energy560 kcal352 kcal
Carbs27.2 g63.4 g
Sugar7.66 g2.03 g
Fiber10.6 g10.7 g
Protein20.2 g24.6 g
Fat45.3 g1.06 g
Saturated Fat5.91 g0.154 g

Pistachios vs Lentils Calories

Comparing lentils vs pistachios for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios 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.

Pistachios vs Lentils Protein

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

Lentils offer around 18% more protein than pistachios.

Lentils have 24.6 grams of protein per 100 grams, while pistachios has 20.2 grams of protein per 100 grams.

Pistachios 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 pistachios and lentils.

The total amount of carbohydrates is around 57% higher in lentils than in pistachios. They have 63.4 grams per 100 grams, compared to 27.2 grams in pistachios.

?>

There’s less sugar in lentils than in pistachios, 71% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of pistachios contains 2.1 grams.

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

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

Pistachios and lentils contain the same amount of fiber, 3 grams per portion.

Pistachios vs Lentils Fats

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

Total fat in pistachios and lentils:

  • Pistachios: 45.3 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 97% lower in saturated fats.

Lentils and pistachios contain 0.2 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Lentils Vitamins Content

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

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

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

However, lentils have a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), and vitamin E.

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

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

PistachiosLentils
Vitamin A516 IU39 IU
Vitamin C5.6 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.873 mg
Vitamin B2 (Riboflavin)0.16 mg0.211 mg
Vitamin B3 (Niacin)1.3 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.52 mg2.14 mg
Vitamin B6 (Pyroxidine)1.7 mg0.54 mg
Vitamin B9 (Folate)51 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg0.49 mg
Vitamin K05 µg

Pistachios 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 pistachios and lentils comparison focuses on their mineral content.

Pistachios is a better source of iron, manganese, sodium, and zinc than lentils.

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

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

PistachiosLentils
Calcium105 mg35 mg
Copper1.3 mg0.754 mg
Fluoride3.4 µg0
Iron3.92 mg6.51 mg
Magnesium121 mg47 mg
Manganese1.2 mg1.39 mg
Phosphorus490 mg281 mg
Potassium1020 mg677 mg
Selenium7 µg0.1 µg
Sodium1 mg6 mg
Zinc2.2 mg3.27 mg

The Final Word

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

Both pistachios 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

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.