Cooked Quinoa vs Cooked Red/Brown Lentils
Compare the complete macronutrient and micronutrient profiles of Cooked Quinoa and Cooked Red/Brown Lentils per 100g standard serving to see which best fits your protein and dietary goals.
Cooked Quinoa
Whole Grains120
Calories / 100g
4.4g
Protein / 100g
Default Serving: 1 cup (185g)
Cooked Red/Brown Lentils
Legumes116
Calories / 100g
9g
Protein / 100g
Default Serving: 1 cup (198g)
Category Winners at a Glance
Cooked Red/Brown Lentils
9g protein per 100g
Cooked Red/Brown Lentils
7.9g fiber per 100g
Cooked Red/Brown Lentils
19 mg calcium
Nutritional Breakdown Comparison (per 100g)
USDA Standard| Nutrient (per 100g) | Cooked Quinoa | Cooked Red/Brown Lentils | Difference |
|---|---|---|---|
| Calories | 120 kcal | 116 kcal | 4 kcal |
| Protein | 4.4g | 9g | 4.6g |
| Total Carbohydrates | 21.3g | 20.1g | 1.2g |
| Dietary Fiber | 2.8g | 7.9g | 5.1g |
| Total Fat | 1.9g | 0.4g | 1.5g |
| Iron (Non-Heme) | 1.5 mg | 3.3 mg | 1.8 mg |
| Calcium | 17 mg | 19 mg | 2 mg |
| Plant Omega-3 (ALA) | 0.1 g | 0.1 g | 0 g |
Culinary Applications & Kitchen Usage
Cooking with Cooked Quinoa:
Cooked Quinoa is versatile in savory and sweet cooking. In whole food plant-based diets, it is commonly used in stir-fries, bowls, grain dishes, or baking.
Cooking with Cooked Red/Brown Lentils:
Cooked Red/Brown Lentils pairs exceptionally well in curries, salads, wraps, and grain salads. Its natural nutrient density makes it an ideal staple for high-protein meal prep.
Analyze in Nutrition Calculator
Want to calculate exact macro totals for custom portion sizes of Cooked Quinoa and Cooked Red/Brown Lentils? Open our live Nutrition Calculator.