Sprouts “spring” from vegetable seeds and grains, as well as from dried legumes such as lentils. The Harvard Medical School notes that sprouts share some of the nutritional qualities of their “parent” seeds, though in differing quantities. In the case of lentils, the legume’s sprouts are significantly higher in protein, iron and folate than other common sprouts, including alfalfa and radish. Cooked lentils are also good sources of these nutrients. In most cases cooked lentils are nutritionally superior to sprouted lentils, with the exception of vitamin C.
Basic Information
Crunchy, fresh sprouts have less than half the calories, carbs and protein contained in cooked lentils. Lentil sprouts have 82 calories and 17 grams carbohydrates in each 1-cup serving. They contain no saturated fat, cholesterol or sodium. An equivalent serving of cooked lentils contains 230 calories and 40 grams carbohydrates. Lentils do not have sodium or cholesterol, and carry less than 1 gram saturated fat in each cup. Sprouted lentils have 7 grams protein and cooked lentils have 18 grams protein.
Fiber
Lentil sprouts offer 7 grams of dietary fiber, or 28 percent of the recommended daily value (DV) for fiber. Cooked lentils have 16 grams dietary fiber, or 64 percent of the DV for dietary fiber. Doctors recommend you get more fiber in order to lower blood pressure, decrease your risk of certain cancers, maintain a healthy weight and promote proper digestion.
Vitamin C
A 1-cup serving of fresh lentil sprouts delivers 20 percent of the DV for vitamin C, compared to the 5 percent provided by the equivalent serving of cooked lentils. Vitamin C builds collagen for healthy skin and joints and also bolsters immunity.
B Vitamins
Although lentil sprouts are higher in vitamin C than legumes, cooked dried lentils are a richer source of B vitamins and minerals. Lentil sprouts provide 20 percent of the folate you need for the day, but cooked legumes provide an impressive 90 percent. Folate helps prevent birth defects, making it especially important for pregnant women to get enough of this B vitamin. Sprouts provide between 4 to 12 percent of the other B vitamins you need each day, with the exception of vitamin B-12. Cooked lentils deliver 10 to 22 percent of the other B vitamins, except vitamin B-12.
Minerals
Lentil sprouts provide 2 percent of the calcium and 14 percent of the iron that you need each day, compared with the 4 percent of calcium and 37 percent of iron provided by cooked lentils. Iron helps your body build the red blood cells that deliver oxygen throughout your body, preventing muscle weakness and fatigue. Calcium helps build and maintain your bones and teeth. Cooked lentils are excellent sources of magnesium, phosphorus, potassium, zinc, copper and manganese, providing 20 to 50 percent of the DVs for most of these minerals. Lentil sprouts are good sources for the same minerals, offering between 7 to 20 percent of the recommended amounts.
References
- HealthAliciousNess; USDA Nutrition Facts; Lentil Sprouts and Dried Lentils
- Harvard Medical School: Healthy and Sustainable Foods -- Sprouts
- University of Idaho: Beans, Split Peas, and Lentils
- Livestrong Daily Plate: Lentils, Raw and Sprouted
- Mayo Clinic; Dietary Fiber -- Essential for a Healthy Diet; November 2009
- National Institutes of Health Office of Dietary Supplements; Fact Sheets (Vitamin C, Folate, Calcium, Iron)
Member Comments