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Kidney beans vs. Lentil — In-Depth Nutrition Comparison

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How are Kidney beans and Lentil different?

  • Kidney beans is richer in Vitamin K, while Lentil is higher in Iron, Folate, Vitamin B5, Phosphorus, and Fiber.
  • Lentil covers your daily need of Iron 14% more than Kidney beans.
  • Kidney beans contains 5 times more Vitamin K than Lentil. Kidney beans contains 8.4µg of Vitamin K, while Lentil contains 1.7µg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Kidney 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.
Contains more Calcium +84.2%
Contains more Magnesium +16.7%
Contains less Sodium -50%
Contains more Iron +50%
Contains more Phosphorus +30.4%
Contains more Zinc +27%
Contains more Copper +16.2%
Contains more Manganese +14.9%
Contains more Selenium +154.5%
Equal in Potassium - 369
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +84.2%
Contains more Magnesium +16.7%
Contains less Sodium -50%
Contains more Iron +50%
Contains more Phosphorus +30.4%
Contains more Zinc +27%
Contains more Copper +16.2%
Contains more Manganese +14.9%
Contains more Selenium +154.5%
Equal in Potassium - 369

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.
:
9
Lentil
Contains more Vitamin K +394.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin C +25%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +83.4%
Contains more Vitamin B5 +190%
Contains more Vitamin B6 +48.3%
Contains more Folate +39.2%
Equal in Vitamin B1 - 0.169
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
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 K +394.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin C +25%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +83.4%
Contains more Vitamin B5 +190%
Contains more Vitamin B6 +48.3%
Contains more Folate +39.2%
Equal in Vitamin B1 - 0.169

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +31.6%
Contains more Carbs +13.3%
Contains more Other +31.3%
Equal in Protein - 9.02
Equal in Water - 69.64
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
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 Fats +31.6%
Contains more Carbs +13.3%
Contains more Other +31.3%
Equal in Protein - 9.02
Equal in Water - 69.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +58.9%
Contains less Saturated Fat -27.4%
Contains more Monounsaturated Fat +64.1%
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Polyunsaturated fat +58.9%
Contains less Saturated Fat -27.4%
Contains more Monounsaturated Fat +64.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Lentil Opinion
Net carbs 16.4g 12.23g Kidney beans
Protein 8.67g 9.02g Lentil
Fats 0.5g 0.38g Kidney beans
Carbs 22.8g 20.13g Kidney beans
Calories 127kcal 116kcal Kidney beans
Sugar 0.32g 1.8g Kidney beans
Fiber 6.4g 7.9g Lentil
Calcium 35mg 19mg Kidney beans
Iron 2.22mg 3.33mg Lentil
Magnesium 42mg 36mg Kidney beans
Phosphorus 138mg 180mg Lentil
Potassium 405mg 369mg Kidney beans
Sodium 1mg 2mg Kidney beans
Zinc 1mg 1.27mg Lentil
Copper 0.216mg 0.251mg Lentil
Manganese 0.43mg 0.494mg Lentil
Selenium 1.1µg 2.8µg Lentil
Vitamin A 0IU 8IU Lentil
Vitamin E 0.03mg 0.11mg Lentil
Vitamin C 1.2mg 1.5mg Lentil
Vitamin B1 0.16mg 0.169mg Lentil
Vitamin B2 0.058mg 0.073mg Lentil
Vitamin B3 0.578mg 1.06mg Lentil
Vitamin B5 0.22mg 0.638mg Lentil
Vitamin B6 0.12mg 0.178mg Lentil
Folate 130µg 181µg Lentil
Vitamin K 8.4µg 1.7µg Kidney beans
Tryptophan 0.104mg 0.081mg Kidney beans
Threonine 0.319mg 0.323mg Lentil
Isoleucine 0.41mg 0.39mg Kidney beans
Leucine 0.736mg 0.654mg Kidney beans
Lysine 0.607mg 0.63mg Lentil
Methionine 0.113mg 0.077mg Kidney beans
Phenylalanine 0.511mg 0.445mg Kidney beans
Valine 0.5mg 0.448mg Kidney beans
Histidine 0.238mg 0.254mg Lentil
Saturated Fat 0.073g 0.053g Lentil
Monounsaturated Fat 0.039g 0.064g Lentil
Polyunsaturated fat 0.278g 0.175g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Kidney beans
26%
Lentil
Minerals Daily Need Coverage Score
38%
Kidney beans
46%
Lentil

Comparison summary

Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.1)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 7)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.