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Quinoa vs Lentils: Difference, Benefits, More

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

Written by Esther Bumpus, Health Writer. Updated on February 6, 2023.

Although quinoa and lentils belong to different food groups, while quinoa 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 quinoa 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 quinoa and lentils compare specifically.

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

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.

Quinoa 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 quinoa vs lentils.

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

QuinoaLentils
Energy368 kcal352 kcal
Carbs64.2 g63.4 g
Sugar1.45 g2.03 g
Fiber7 g10.7 g
Protein14.1 g24.6 g
Fat6.07 g1.06 g
Saturated Fat0.706 g0.154 g

Quinoa 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 quinoa for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Lentils Protein

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

Lentils offer around 43% more protein than quinoa.

Lentils have 24.6 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and lentils.

The total amount of carbohydrates is around 1% higher in quinoa than in lentils. It have 64.2 grams per 100 grams, compared to 63.4 grams in lentils.

There’s less sugar in quinoa than in lentils, 33% precisely.

One handful of quinoa (28 grams) contains 0.4 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in quinoa 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 quinoa which offer 2 grams per portion.

Quinoa vs Lentils Fats

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

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

Total fat in quinoa and lentils:

  • Quinoa: 6.1 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 71% lower in saturated fats.

Lentils and quinoa contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Lentils Vitamins Content

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

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

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

However, lentils have a higher amount of vitamin B2 (Riboflavin), and vitamin E.

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

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

QuinoaLentils
Vitamin A14 IU39 IU
Vitamin C04.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.36 mg0.873 mg
Vitamin B2 (Riboflavin)0.318 mg0.211 mg
Vitamin B3 (Niacin)1.52 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.772 mg2.14 mg
Vitamin B6 (Pyroxidine)0.487 mg0.54 mg
Vitamin B9 (Folate)184 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.44 mg0.49 mg
Vitamin K05 µg

Quinoa 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 quinoa and lentils comparison focuses on their mineral content.

Quinoa is a better source of copper, iron, potassium, sodium, and zinc than lentils.

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

Quinoa and lentils contain the same amount of fluoride.

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

QuinoaLentils
Calcium47 mg35 mg
Copper0.59 mg0.754 mg
Fluoride00
Iron4.57 mg6.51 mg
Magnesium197 mg47 mg
Manganese2.03 mg1.39 mg
Phosphorus457 mg281 mg
Potassium563 mg677 mg
Selenium8.5 µg0.1 µg
Sodium5 mg6 mg
Zinc3.1 mg3.27 mg

The Final Word

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

Both quinoa 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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