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  6. Navy beans vs. Lentil

Navy beans vs. Lentil — In-Depth Nutrition Comparison

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How are navy beans and lentil different?

  • Navy beans are richer in fiber, vitamin B1, and calcium, while lentil is higher in iron, folate, vitamin B5, and phosphorus.
  • Lentil covers your daily need for iron, 12% more than navy beans.
  • Navy beans contain 4 times more calcium than lentil. Navy beans contain 69mg of calcium, while lentil contains 19mg.

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

Infographic

Navy beans vs Lentil infographic
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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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Lentil
Lentil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +47.2%
Contains more CalciumCalcium +263.2%
Contains less SodiumSodium -100%
Contains more IronIron +41.1%
Contains more CopperCopper +19.5%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +25%
~equal in Potassium ~369mg
~equal in Manganese ~0.494mg
~equal in Selenium ~2.8µg

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% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Lentil
Lentil
8
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% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more CholineCholine +36.7%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B2Vitamin B2 +10.6%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +139.8%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +29.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Lentil DV% diff.
Iron 2.36mg 3.33mg 12%
Fiber 10.5g 7.9g 10%
Folate 140µg 181µg 10%
Vitamin B5 0.266mg 0.638mg 7%
Starch 15.4g 6%
Vitamin B1 0.237mg 0.169mg 6%
Copper 0.21mg 0.251mg 5%
Calcium 69mg 19mg 5%
Phosphorus 144mg 180mg 5%
Magnesium 53mg 36mg 4%
Vitamin B6 0.138mg 0.178mg 3%
Vitamin B3 0.649mg 1.06mg 3%
Protein 8.23g 9.02g 2%
Carbs 26.05g 20.13g 2%
Zinc 1.03mg 1.27mg 2%
Choline 44.7mg 32.7mg 2%
Polyunsaturated fat 0.49g 0.175g 2%
Vitamin K 0.6µg 1.7µg 1%
Vitamin B2 0.066mg 0.073mg 1%
Calories 140kcal 116kcal 1%
Manganese 0.527mg 0.494mg 1%
Vitamin E 0.01mg 0.11mg 1%
Potassium 389mg 369mg 1%
Vitamin C 0.9mg 1.5mg 1%
Fats 0.62g 0.38g 0%
Net carbs 15.55g 12.23g N/A
Sugar 0.37g 1.8g N/A
Sodium 0mg 2mg 0%
Selenium 2.9µg 2.8µg 0%
Saturated fat 0.098g 0.053g 0%
Monounsaturated fat 0.142g 0.064g 0%
Tryptophan 0.1mg 0.081mg 0%
Threonine 0.289mg 0.323mg 0%
Isoleucine 0.387mg 0.39mg 0%
Leucine 0.7mg 0.654mg 0%
Lysine 0.52mg 0.63mg 0%
Methionine 0.111mg 0.077mg 0%
Phenylalanine 0.471mg 0.445mg 0%
Valine 0.504mg 0.448mg 0%
Histidine 0.206mg 0.254mg 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Lentil
Lentil
2
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 FatsFats +63.2%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +55.4%
~equal in Protein ~9.02g
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Lentil
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +121.9%
Contains more Poly. FatPolyunsaturated fat +180%
Contains less Sat. FatSaturated fat -45.9%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.