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Walnuts vs Lentils: How Are They Different?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 12, 2023.

Although walnuts 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 walnuts 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 walnuts 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 walnuts and lentils compare specifically.


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

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

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

Walnuts 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), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.


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.

Walnuts 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 walnuts vs lentils.

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

Energy654 kcal352 kcal
Carbs13.7 g63.4 g
Sugar2.61 g2.03 g
Fiber6.7 g10.7 g
Protein15.2 g24.6 g
Fat65.2 g1.06 g
Saturated Fat6.13 g0.154 g

Walnuts vs Lentils Calories

Comparing lentils vs walnuts for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Lentils Protein

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

Lentils offer around 38% more protein than walnuts.

Lentils have 24.6 grams of protein per 100 grams, while walnuts has 15.2 grams of protein per 100 grams.

Walnuts 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 walnuts and lentils.

The total amount of carbohydrates is around 78% higher in lentils than in walnuts. They have 63.4 grams per 100 grams, compared to 13.7 grams in walnuts.


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

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

Lastly, let’s take a look at the dietary fiber in walnuts 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 walnuts which offer 1.9 grams per portion.

Walnuts vs Lentils Fats

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

Total fat in walnuts and lentils:

  • Walnuts: 65.2 grams per 100 grams
  • Lentils: 1.1 per 100 grams

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

Lentils and walnuts contain 0.2 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Lentils Vitamins Content

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

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

Walnuts 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), and vitamin K.

However, lentils have a higher amount of vitamin E.

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

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

Vitamin A20 IU39 IU
Vitamin C1.3 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.341 mg0.873 mg
Vitamin B2 (Riboflavin)0.15 mg0.211 mg
Vitamin B3 (Niacin)1.12 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.57 mg2.14 mg
Vitamin B6 (Pyroxidine)0.537 mg0.54 mg
Vitamin B9 (Folate)98 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.7 mg0.49 mg
Vitamin K2.7 µg5 µg

Walnuts 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 walnuts and lentils comparison focuses on their mineral content.

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

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

Walnuts and lentils contain the same amount of fluoride.

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

Calcium98 mg35 mg
Copper1.59 mg0.754 mg
Iron2.91 mg6.51 mg
Magnesium158 mg47 mg
Manganese3.41 mg1.39 mg
Phosphorus346 mg281 mg
Potassium441 mg677 mg
Selenium4.9 µg0.1 µg
Sodium2 mg6 mg
Zinc3.09 mg3.27 mg

The Final Word

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

Both walnuts 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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