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 | Cooked Quinoa |
|---|---|---|
| Calories | 229.7 kcal | 255.4 kcal |
| Total Fat | 0.8 g | 4.2 g |
| Saturated Fat | 0.1 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 4 mg | 990 mg |
| Total Carbs | 39.9 g | 45.3 g |
| Dietary Fiber | 15.6 g | 4.2 g |
| Sugars | 3.6 g | 1.4 g |
| Protein | 17.9 g | 8.5 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Lentils or Cooked Quinoa?
Lentils has 229.7 calories and Cooked Quinoa has 255.4 calories per comparable serving. Cooked Quinoa is the more calorie-dense of the two.
Which has more protein, Lentils or Cooked Quinoa?
Lentils provides 17.9g of protein versus 8.5g in Cooked Quinoa. Lentils is the higher-protein choice.
Which has less fat, Lentils or Cooked Quinoa?
Lentils contains 0.8g of fat compared with 4.2g in Cooked Quinoa. Lentils is the leaner option.
Which has less saturated fat, Lentils or Cooked Quinoa?
Lentils has 0.1g of saturated fat and Cooked Quinoa has 0g. Cooked Quinoa is lower in saturated fat.
Which has more sodium, Lentils or Cooked Quinoa?
Lentils contains 4mg of sodium versus 990mg in Cooked Quinoa. Cooked Quinoa is substantially higher in sodium.
Which has more fiber, Lentils or Cooked Quinoa?
Lentils has 15.6g of fiber and Cooked Quinoa has 4.2g. Lentils provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Lentils → Calories in Cooked Quinoa →