Which has more calories, Lentils or Cooked Quinoa?

Lentils has 495.6 calories per serving (1/4 cup (140g)*), while Cooked Quinoa has 180.6 calories per serving (1 Serving (140.0g)).

Which has more protein, Lentils or Cooked Quinoa?

Lentils has 35g of protein per serving, while Cooked Quinoa has 6g. Lentils is the higher protein option.

Which has less fat, Lentils or Cooked Quinoa?

Lentils has 1.5g of fat per serving, while Cooked Quinoa has 3g. Lentils is the lower fat option.

Which has more fiber, Lentils or Cooked Quinoa?

Lentils has 43.7g of fiber per serving, while Cooked Quinoa has 2.9g of fiber per serving.

Protein Sources

Lentils vs Quinoa: Nutrition Comparison

Lentils and quinoa are two of the most nutritionally impressive plant foods available, and both are popular among people looking to reduce meat consumption. Lentils are significantly higher in protein and fibre per serving, and are one of the richest plant sources of folate and iron. Quinoa is one of the few plant foods that provides all nine essential amino acids in meaningful quantities, making it a complete protein. Quinoa is also higher in healthy fats. Both are highly versatile and can be used across a wide range of cuisines. For maximum protein and fibre, lentils win. For complete amino acid profile and healthy fats, quinoa pulls ahead.

Nutrition Comparison

Nutrient	Lentils 1/4 cup (140g)*	Cooked Quinoa 1 Serving (140.0g)
Calories	495.6 kcal	180.6 kcal
Total Fat	1.5 g	3 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	0 mg	700 mg
Total Carbs	84.6 g	32 g
Dietary Fiber	43.7 g	2.9 g
Sugars	2.9 g	1 g
Protein	35 g	6 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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