Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Lentil

White beans vs. Lentil — In-Depth Nutrition Comparison

Compare

Significant differences between White beans and Lentil

  • White beans is richer in Calcium, Magnesium, Manganese, and Potassium, while Lentil is higher in Folate, Phosphorus, Vitamin B5, Vitamin B6, Fiber, and Vitamin B3.
  • Lentil covers your daily Folate needs 25% more than White beans.
  • White beans has 5 times more Calcium than Lentil. White beans has 90mg of Calcium, while Lentil has 19mg.

Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

White beans vs Lentil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
White beans
White beans
7
:
3
Lentil
Lentil
Contains more Calcium +373.7%
Contains more Iron +11.1%
Contains more Magnesium +75%
Contains more Potassium +52%
Contains more Copper +14.3%
Contains more Manganese +28.7%
Contains more Phosphorus +59.3%
Contains less Sodium -66.7%
Contains more Selenium +115.4%
Equal in Iron - 3.33
Equal in Zinc - 1.27
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +373.7%
Contains more Iron +11.1%
Contains more Magnesium +75%
Contains more Potassium +52%
Contains more Copper +14.3%
Contains more Manganese +28.7%
Contains more Phosphorus +59.3%
Contains less Sodium -66.7%
Contains more Selenium +115.4%
Equal in Iron - 3.33
Equal in Zinc - 1.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
White beans
White beans
2
:
8
Lentil
Lentil
Contains more Vitamin E +754.5%
Contains more Vitamin K +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +123.5%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin E +754.5%
Contains more Vitamin K +105.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +123.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Lentil
Lentil
Contains more Carbs +24.6%
Contains more Other +110.8%
Contains more Water +10.4%
Equal in Protein - 9.02
Equal in Fats - 0.38
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Carbs +24.6%
Contains more Other +110.8%
Contains more Water +10.4%
Equal in Protein - 9.02
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
0
:
3
Lentil
Lentil
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +15.1%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +15.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Lentil
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White beans Lentil Opinion
Net carbs 18.79g 12.23g White beans
Protein 9.73g 9.02g White beans
Fats 0.35g 0.38g Lentil
Carbs 25.09g 20.13g White beans
Calories 139kcal 116kcal White beans
Sugar 0.34g 1.8g White beans
Fiber 6.3g 7.9g Lentil
Calcium 90mg 19mg White beans
Iron 3.7mg 3.33mg White beans
Magnesium 63mg 36mg White beans
Phosphorus 113mg 180mg Lentil
Potassium 561mg 369mg White beans
Sodium 6mg 2mg Lentil
Zinc 1.38mg 1.27mg White beans
Copper 0.287mg 0.251mg White beans
Manganese 0.636mg 0.494mg White beans
Selenium 1.3µg 2.8µg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.94mg 0.11mg White beans
Vitamin C 0mg 1.5mg Lentil
Vitamin B1 0.118mg 0.169mg Lentil
Vitamin B2 0.046mg 0.073mg Lentil
Vitamin B3 0.14mg 1.06mg Lentil
Vitamin B5 0.229mg 0.638mg Lentil
Vitamin B6 0.093mg 0.178mg Lentil
Folate 81µg 181µg Lentil
Vitamin K 3.5µg 1.7µg White beans
Tryptophan 0.115mg 0.081mg White beans
Threonine 0.409mg 0.323mg White beans
Isoleucine 0.429mg 0.39mg White beans
Leucine 0.776mg 0.654mg White beans
Lysine 0.668mg 0.63mg White beans
Methionine 0.146mg 0.077mg White beans
Phenylalanine 0.526mg 0.445mg White beans
Valine 0.509mg 0.448mg White beans
Histidine 0.271mg 0.254mg White beans
Saturated Fat 0.091g 0.053g Lentil
Monounsaturated Fat 0.031g 0.064g Lentil
Polyunsaturated fat 0.152g 0.175g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Lentil
Lentil vs Bean raw
Bean raw
Lentil
Lentil vs Chickpea raw
Chickpea raw
Lentil
Lentil vs Pea raw
Pea raw

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
White beans
26%
Lentil
Minerals Daily Need Coverage Score
53%
White beans
46%
Lentil

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 29)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.1)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.038g)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.