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Bean vs Lentil - In-Depth Nutrition Comparison

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Important differences between Bean and Lentil

  • Bean has more Folate, Copper, Selenium, Vitamin B1, Magnesium, Phosphorus, Fiber, Potassium, Manganese, and Vitamin B6 than Lentil.
  • Bean's daily need coverage for Folate is 86% more.
  • Bean contains 10 times more Selenium than Lentil. Bean contains 27.9µg of Selenium, while Lentil contains 2.8µg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
1
Lentil
Contains more Calcium +494.7%
Contains more Iron +52.3%
Contains more Magnesium +388.9%
Contains more Phosphorus +128.3%
Contains more Potassium +277.5%
Contains more Zinc +79.5%
Contains more Copper +255.8%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +494.7%
Contains more Iron +52.3%
Contains more Magnesium +388.9%
Contains more Phosphorus +128.3%
Contains more Potassium +277.5%
Contains more Zinc +79.5%
Contains more Copper +255.8%
Contains less Sodium -83.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
9
:
1
Lentil
Contains more Vitamin E +90.9%
Contains more Vitamin C +320%
Contains more Vitamin B1 +321.9%
Contains more Vitamin B2 +190.4%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B5 +23%
Contains more Vitamin B6 +166.3%
Contains more Folate +190.1%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 1.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 +90.9%
Contains more Vitamin C +320%
Contains more Vitamin B1 +321.9%
Contains more Vitamin B2 +190.4%
Contains more Vitamin B3 +10.8%
Contains more Vitamin B5 +23%
Contains more Vitamin B6 +166.3%
Contains more Folate +190.1%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 1.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean Lentil Opinion
Net carbs 47.05g 12.23g Bean
Protein 21.42g 9.02g Bean
Fats 1.23g 0.38g Bean
Carbs 62.55g 20.13g Bean
Calories 347kcal 116kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 1.8g Lentil
Fiber 15.5g 7.9g Bean
Calcium 113mg 19mg Bean
Iron 5.07mg 3.33mg Bean
Magnesium 176mg 36mg Bean
Phosphorus 411mg 180mg Bean
Potassium 1393mg 369mg Bean
Sodium 12mg 2mg Lentil
Zinc 2.28mg 1.27mg Bean
Copper 0.893mg 0.251mg Bean
Vitamin A 0IU 8IU Lentil
Vitamin E 0.21mg 0.11mg Bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 1.5mg Bean
Vitamin B1 0.713mg 0.169mg Bean
Vitamin B2 0.212mg 0.073mg Bean
Vitamin B3 1.174mg 1.06mg Bean
Vitamin B5 0.785mg 0.638mg Bean
Vitamin B6 0.474mg 0.178mg Bean
Folate 525µg 181µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 1.7µg Bean
Tryptophan 0.237mg 0.081mg Bean
Threonine 0.81mg 0.323mg Bean
Isoleucine 0.871mg 0.39mg Bean
Leucine 1.558mg 0.654mg Bean
Lysine 1.356mg 0.63mg Bean
Methionine 0.259mg 0.077mg Bean
Phenylalanine 1.095mg 0.445mg Bean
Valine 0.998mg 0.448mg Bean
Histidine 0.556mg 0.254mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.053g Lentil
Monounsaturated Fat 0.229g 0.064g Bean
Polyunsaturated fat 0.407g 0.175g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
26
Lentil
Mineral Summary Score
126
Bean
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
54%
Lentil
Carbohydrates
63%
Bean
20%
Lentil
Fats
6%
Bean
2%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 4)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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. The exact links to the foods presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.