The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. Look for veggie patties made from lentils at your local health food store to . Lentils and beans are both similar, but have a few differences: Lentils will typically give you less gas (particularly brown lentils) Soybeans have the highest protein content of any legume, followed by lentils. Lentils typically give you a bit more vitamins and minerals than beans. Barbecue chicken is higher than Lentil soup in Selenium, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B2, Zinc, and Vitamin B6. [CDATA[ We also know that we can get our much-needed nutrients from vegetarian sources. If eating a lentil soup, stew or veggie burger, this quantity can be easily consumed. Additionally, choosing a fish that's higher in omega-3 fats, like salmon vs. chicken for dinner, might keep you full and satisfied for longer. Daily need coverage for Vitamin B3 from Chicken meat is 46% higher. Lentils vs Meat: Which is Most Nutritious? We all know that meat is a great source of protein, and that it's important to be sure that we eat our fill of it. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Firstly, you can have 1 cup of lentil and beans soup or have almost 2 cups of black beans in any form, may it be salads, soups or boiled. Carbs: 0g. Over the course of many decades, diet fads and food trends have been shaping -- and reshaping -- the way we eat. There is 23.2g per 100g of chicken and 9.02g per 100g of lentil so using simple math we can see that difference is about 157%. Lentil has 116 kcal per 100g and chicken 114 kcal per 100g so it is pretty easy to calculate that the difference is about 2%. eat lentils! Lentils are good for a plant-based source of protein, but cant really compare to most types of meat: On aper calorie basis, most types of meat will have significantly more protein than lentils. Add to that a range of 6-19 grams of fiber per serving as well, and . 2. Apart from this, animal proteins generally score better than plant proteins. The displayed values show how much of the daily needs can be covered by 300 grams of food. A protein is a pretty simple thing. Key Point: Dairy, eggs, and soy have the highest PDCAAS scores. For plant foods, there is a gap between soy-based products and the rest. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can't get from meat. //. Chicken breast: 9 grams. Twenty-four percent of the chicken breast is fat. Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Lentil soup contains 532mg of Sodium, while Barbecue chicken contains 335mg. If you're feeling hungry, have an ounce of peanuts for more protein. I've been vegan for years and try to make life easier for others by sharing what I've learned. They are also high in protein, an essential macronutrient for humans to consume. Black Lentils "Most folks aren't acquainted with the humble black lentil; but they are a chewy, fine addition to any meal," says Moreno. Orginal question: Do lentils have more protein than chicken? When you switch to a more plant-based diet, it's a big change. The easiest way to understand your body's protein need is to "take your weight, divide it in half, and subtract 10. See tables below to compare lentil with chicken in details. Land use is a similar story where meat takes a lot more space to cultivate, even when you consider that factory farms stuff animals together in inhumane spaces. Lentil has less Saturated Fat. See the charts below for detailed information. 1 As can be seen in the above table, lentils or kidney beans do indeed contain more protein than do carrots, cabbage or potatoes, but it can also be seen that they contain much less protein than the chicken, which I deliberately chose as containing the skin as well . While each meat source does have a decent amount of minerals, I still think its pretty clear that lentils are more well-rounded and nutritious. The 3 ounces of chicken and 2 ounces of tuna fish equal 5 ounce-equivalents in the Protein Foods Group, which meets the recommendation at this calorie level. With 6.5 grams of protein in three pieces, turkey bacon has more protein than one egg, and is sure to leave you full for plenty of hours. Lentil contains 36 times more Folate than Chicken meat. cup black beans. Obviously the more the food fulfills human daily needs, the more the summary score is. Barbecue chicken covers your daily need of Cholesterol 41% more than Lentil soup. Manganese is the only micronutrient that chickpeas have more of than lentils, and chickpeas also have more healthy . Lentil has 116 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 217%. LENTILS: 1.5 cups = 27g protein. I am often asked if pulses such as lentils count as a source of protein. Overall, theres not really a question that lentils are much better in terms of environmental impact than meat (although some meat like poultry is better than others). You can also see my vegan protein vs meat comparison for a more general comparison after. But how much protein are we getting from these meat-free sources? Please consult your physician before beginning any diet. Fact 2: Lentil And Chicken Nutrition Difference Calories: lentil- 2% more than chicken Fat: chicken- 334% more than lentil Protein: chicken- 157% more than lentil Water: chicken- 7% more than lentil Chicken vs Lentil: Vitamins and Minerals Comparison Less protein in lentil However, while lentils don't contain any vitamin B-12, each serving of ground beef contains 2.4 micrograms, or 40 percent of the DV, and ground beef also contains more niacin, vitamin B-6 and riboflavin than lentils. . 3.10. Turkey breast: 8 grams. 1. This lentil soup packs about 21 grams of plant-based protein and a solid dose of iron, thanks to the combination of lentils and spinach, a leafy green that's known for being high in iron. Foods eaten from the Protein Foods Group. Related: 15 Recipes That Prove Lentils Are Tiny Kitchen Miracles. Does Textured Vegetable Protein (TVP) Cause Gas? Fact 1: There is Less Calories in Lentil At first glance, you can see that in lentil is much less calories than in quinoa. Considering its not rare to have more than one serving, the amino acid profile for either chicken or beef isnt something youd be worried about. calories-info.com creator But nutritional value is a different story. In this case difference is about 334%. Privacy Policy. Below are the protein contents of different cuts of cooked, boneless and skinless chicken: Chicken breast: 54 grams in one breast, or 31 grams per 100 grams. Cookie Notice That means that in order to get everything you need from a vegetarian protein source, you need to eat a combination of them in order to create a complete one. When you switch to a more plant-based diet, it's a big change. Protein. It is aslo easy to see see that in red lentils is more protein than in chickpeas. At first glance, you can see that in chickpeas is much more calories than in chicken. Lentil is higher in Folate, Fiber, Iron, Manganese, and Copper, however Chicken meat is richer in Vitamin B3, Selenium, and Vitamin B6. They still have a good amount of most amino acids. Infographic Infographic link Because meat has so much more protein when we match serving sizes by calories, it makes sense to assume that it will also have more of each essential amino acid. Meat is the worst offender by far (although some like poultry is 10x better than beef), while lentils would fall under other pulses (1.79 kg of carbon dioxide equivalents). If youre really looking for plant protein, you should see how seitan stacks up vs chicken, its pretty close. However, nutritionally speaking, this difference is . Compared to chicken, fish also provides some flavor variety for your meals. Part of HuffPost Food & Drink. Just to ensure I'm getting a balanced . DIAAS Ratings For Protein Foods If you intend to balance . And how much protein you need a day varies from person to person. At this point, its pretty common knowledge that a vegan diet is much better for the environment, but Ill quickly outline why here. lentils have more overall nutritional value, Amino Acid Profiles of Lentils, Chicken, and Ground Beef. The summary score is calculated by summing up the daily values contained in 300 grams of the product. If you're eating a reasonable amount of non-lentil protein, I'd imagine you'd be fine. It shows the amounts side by side, making it easier to realize the amount of difference. portion during a meal. The exact links to the foods presented on this page can be found below. Come to think of it, how much protein should we be eating in general? 43% of the DV. Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. Leave a comment. 3 oz is the regular intake of chicken that an individual on an average consumes during one meal. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. You get a good amount of protein from rice, cheese, yogurt, bread, etc. Proteins from plants, such as beans, legumes and grains, are incomplete proteins. If you continue to use this site we will assume that you are happy with it. Most meats are complete proteins, meaning they have a solid amount of each essential amino acid. Chicken thigh: 13.5 grams in one thigh . While there are a range of different meats and beans to consider, we'll compare just a couple here to give you an idea of their nutritional similarities and differences. Meat has more, and a better amino acid profile. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Reddit and its partners use cookies and similar technologies to provide you with a better experience. While it does depend on which cut of meat youre looking at, in general, lentils only have about half as much protein as meat. While Lentil contains 181g of Folate, Chicken meat contains only 5g. Butlike the amino acid profile for other legumes,lentils are low in methionine. Not surprisingly, lentils are much more nutritious overall than either chicken or beef. See the charts below for detailed information. serving of chicken you would need: 1 cup, plus 2.5 tablespoons of lentils. It is aslo easy to see see that in lentil is less protein than in chicken. Most people normally eat a 3-oz. These little legumes pack quite a protein punch. How would I calculate the required amount of amino acids I would need a day if my protein intake is around 141 grams a day? I found the levels of zinc particularly interesting. It's made up of nine essential amino acids necessary for the dietary needs of humans. One cup contains a hefty 18 grams of protein, while the same amount of chickpeas has 14 grams. Now, keep in mind that you don't only get protein intake from meat or beans, so you don't need to eat that many grams of high-protein sources. (Image credit: Christine Han) 10. 2 ounces tuna fish. That's inaccurate. At first glance, you can see that in lentil is just a little more calories than in chicken. A source of protein, you can also see my vegan protein vs meat comparison for a more comparison. Big change apart from this, animal proteins generally score better than plant proteins Fiber per serving as well and A better protein by 300 grams of protein per calorie than their counterpart! 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