Greek yogurt, plain vs Lentils, cooked

Greek yogurt, plain2

Leader

Lentils, cooked5

Lentils, cooked leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Lentils, cooked comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Greek yogurt, plain for more protein and more calcium.

Pick Lentils, cooked for more fiber, less saturated fat, less sodium, more iron and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
54 kcal
116 kcal
Proteinmore is better
WIN9.53 g
9.02 g
Carbohydrate
3.43 g
20.13 g
Fibermore is better
0.2 g
7.9 gWIN
Total sugarsless is better
—
1.8 g
Total fat
0.24 g
0.38 g
Saturated fatless is better
0.15 g
0.05 gWIN
Sodiumless is better
37 mg
2 mgWIN
Potassiummore is better
—
369 mg
Calciummore is better
WIN112 mg
19 mg
Ironmore is better
0.03 mg
3.33 mgWIN
Magnesiummore is better
—
36 mg
Vitamin Cmore is better
0.3 mg
1.5 mgWIN
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.