Lentils, raw vs Quinoa, uncooked
Original comparison by NutriVerdict
Bottom line: Lentils, raw is the more nutrient-dense of the two, scoring 70 of 100 to 68 for Quinoa, uncooked.
These two score close, lentils at 70 of 100 and quinoa at 68 of 100. Per 100g raw, lentils have notably more protein (24.6g vs 14.1g) and more fiber (10.7g vs 7g), while quinoa has more fat (6.07g vs 1.06g) and slightly more calories (368 vs 352). Sodium is minimal and nearly identical for both (6mg vs 5mg).
Choose lentils when you want the highest protein and fiber per 100g among the two. Choose quinoa when you want a grain-like texture with more fat content, useful if you are not relying on it for protein alone. One honest note: sugar data for quinoa is not available, so that specific comparison could not be made.
Head to head, per 100 g
| Metric | Lentils, raw | Quinoa, uncooked |
|---|---|---|
| Nutrient Density Score | 70 | 68 |
| Calories | 352 kcal | 368 kcal |
| Protein | 25 g | 14 g |
| Carbohydrate | 63 g | 64 g |
| Dietary fiber | 11 g | 7 g |
| Sugars | 2 g | - |
| Total fat | 1.1 g | 6.1 g |
| Saturated fat | 0.2 g | 0.7 g |
| Sodium | 6 mg | 5 mg |
| Potassium | 677 mg | 563 mg |
| Calcium | 35 mg | 47 mg |
| Iron | 6.5 mg | 4.6 mg |
| Magnesium | 47 mg | 197 mg |
| Vitamin C | 4.5 mg | - |
| Vitamin A | 2 ug | 1 ug |
| Vitamin E | 0.5 mg | 2.4 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Lentils, raw healthier than Quinoa, uncooked?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Lentils, raw scores higher, 70 of 100 to 68. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Lentils, raw or Quinoa, uncooked?
Lentils, raw has more protein, 24.6 g per 100 g to 14.1 g.
Which has fewer calories?
Lentils, raw is lower in calories, 352 kcal per 100 g to 368 kcal.
Which has more fiber?
Lentils, raw has more dietary fiber, 10.7 g per 100 g to 7 g.