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Quinoa vs Pink or Red Lentils: How Do They Compare?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 7, 2023.

Although quinoa and pink or red lentils belong to different food groups, while quinoa belong is a grain, and pink or red 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 pink or red 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 pink or red 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.

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Quinoa vs Pink or Red 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 pink or red lentils.

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

QuinoaPink or Red Lentils
Energy368 kcal358 kcal
Carbs64.2 g63.1 g
Sugar1.45 g7.5 g
Fiber7 g10.8 g
Protein14.1 g23.9 g
Fat6.07 g2.17 g
Saturated Fat0.706 g0.379 g

Quinoa vs Pink or Red 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 pink or red lentils vs quinoa for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa and pink or red 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 Pink or Red Lentils Protein

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

Pink or Red Lentils offer around 41% more protein than quinoa.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 2% higher in quinoa than in pink or red lentils. It have 64.2 grams per 100 grams, compared to 63.1 grams in pink or red lentils.

There’s less sugar in quinoa than in pink or red lentils, 81% precisely.

One handful of quinoa (28 grams) contains 0.4 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in quinoa and pink or red 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, pink or red lentils are a better source of fiber than quinoa which offer 2 grams per portion.

Quinoa vs Pink or Red Lentils Fats

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

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

Total fat in quinoa and pink or red lentils:

  • Quinoa: 6.1 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 43% lower in saturated fats.

Pink or Red Lentils and quinoa contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of quinoa and pink or red 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 B9 (Folate), and vitamin K.

However, pink or red lentils have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

QuinoaPink or Red Lentils
Vitamin A14 IU58 IU
Vitamin C01.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.36 mg0.51 mg
Vitamin B2 (Riboflavin)0.318 mg0.106 mg
Vitamin B3 (Niacin)1.52 mg1.5 mg
Vitamin B5 (Pantothenic acid)0.772 mg0.348 mg
Vitamin B6 (Pyroxidine)0.487 mg0.403 mg
Vitamin B9 (Folate)184 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.44 mg1.95 mg
Vitamin K070 µg

Quinoa vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Quinoa is a better source of calcium, copper, fluoride, iron, potassium, sodium, and zinc than pink or red lentils.

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

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

QuinoaPink or Red Lentils
Calcium47 mg48 mg
Copper0.59 mg1.3 mg
Fluoride02.2 µg
Iron4.57 mg7.39 mg
Magnesium197 mg59 mg
Manganese2.03 mg1.72 mg
Phosphorus457 mg294 mg
Potassium563 mg668 mg
Selenium8.5 µg0
Sodium5 mg7 mg
Zinc3.1 mg3.6 mg

The Final Word

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

Both quinoa and pink or red 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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