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Baked beans vs. Lentil soup — In-Depth Nutrition Comparison

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Important differences between baked beans and lentil soup

  • Lentil soup has less iron, copper, selenium, magnesium, folate, potassium, manganese, and vitamin B1.
  • Baked beans' daily need coverage for iron is 12% more.
  • Baked beans have 19 times more selenium than lentil soup. Baked beans have 5.7µg of selenium, while lentil soup has 0.3µg.
  • Lentil soup is lower in saturated fat.

The food varieties used in the comparison are Beans, baked, home prepared and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Baked beans vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +377.8%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +148.6%
Contains more IronIron +86%
Contains more CopperCopper +127.1%
Contains more ZincZinc +143.3%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -20.7%
Contains more ManganeseManganese +112.5%
Contains more SeleniumSelenium +1800%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin B1Vitamin B1 +94.3%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.045mg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +48.1%
Contains more FatsFats +359.8%
Contains more CarbsCarbs +165.1%
Contains more OtherOther +104.1%
Contains more WaterWater +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +310.2%
Contains more Poly. FatPolyunsaturated fat +469.2%
Contains less Sat. FatSaturated fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Lentil soup DV% diff.
Fiber 5.5g 22%
Iron 1.99mg 1.07mg 12%
Selenium 5.7µg 0.3µg 10%
Copper 0.159mg 0.07mg 10%
Magnesium 43mg 9mg 8%
Saturated fat 1.948g 0.45g 7%
Folate 48µg 20µg 7%
Vitamin B1 0.136mg 0.07mg 6%
Fats 5.15g 1.12g 6%
Manganese 0.255mg 0.12mg 6%
Potassium 358mg 144mg 6%
Sodium 422mg 532mg 5%
Vitamin B12 0µg 0.12µg 5%
Calories 155kcal 56kcal 5%
Phosphorus 109mg 74mg 5%
Carbs 21.63g 8.16g 4%
Polyunsaturated fat 0.74g 0.13g 4%
Calcium 61mg 17mg 4%
Monounsaturated fat 2.133g 0.52g 4%
Protein 5.54g 3.74g 4%
Zinc 0.73mg 0.3mg 4%
Vitamin C 1.1mg 1.7mg 1%
Vitamin B3 0.408mg 0.545mg 1%
Cholesterol 5mg 3mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 16.13g 8.16g N/A
Vitamin B2 0.049mg 0.045mg 0%
Vitamin B5 0.155mg 0.14mg 0%
Vitamin B6 0.09mg 0.09mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Which food is preferable for your diet?

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

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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
9%
Baked beans
8%
Lentil soup
Minerals Daily Need Coverage Score
39%
Baked beans
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 1.498g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1.8)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 110mg)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.