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  6. Lentil vs. Bean raw

Lentil vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between lentil and bean raw

  • Bean raw has more folate, copper, selenium, vitamin B1, magnesium, phosphorus, fiber, potassium, manganese, and vitamin B6 than lentil.
  • Bean raw's daily need coverage for folate is 86% more.

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

Infographic

Lentil vs Bean raw 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.
Lentil
Lentil
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +388.9%
Contains more CalciumCalcium +494.7%
Contains more PotassiumPotassium +277.5%
Contains more IronIron +52.3%
Contains more CopperCopper +255.8%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +128.3%
Contains more ManganeseManganese +132.4%
Contains more SeleniumSelenium +896.4%

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.
Lentil
Lentil
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +321.9%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B3Vitamin B3 +10.8%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +166.3%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +190.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Bean raw DV% diff.
Folate 181µg 525µg 86%
Copper 0.251mg 0.893mg 71%
Selenium 2.8µg 27.9µg 46%
Vitamin B1 0.169mg 0.713mg 45%
Magnesium 36mg 176mg 33%
Phosphorus 180mg 411mg 33%
Potassium 369mg 1393mg 30%
Fiber 7.9g 15.5g 30%
Manganese 0.494mg 1.148mg 28%
Protein 9.02g 21.42g 25%
Vitamin B6 0.178mg 0.474mg 23%
Iron 3.33mg 5.07mg 22%
Carbs 20.13g 62.55g 14%
Starch 34.17g 14%
Calories 116kcal 347kcal 12%
Vitamin B2 0.073mg 0.212mg 11%
Calcium 19mg 113mg 9%
Zinc 1.27mg 2.28mg 9%
Choline 32.7mg 66.2mg 6%
Vitamin C 1.5mg 6.3mg 5%
Vitamin B5 0.638mg 0.785mg 3%
Vitamin K 1.7µg 5.6µg 3%
Polyunsaturated fat 0.175g 0.407g 2%
Fats 0.38g 1.23g 1%
Vitamin E 0.11mg 0.21mg 1%
Vitamin B3 1.06mg 1.174mg 1%
Saturated fat 0.053g 0.235g 1%
Protein per 100 calories 7.8g 6.2g N/A
Calories per 10 g protein 129kcal 162kcal N/A
Weight per 100 calories 86g 29g N/A
Net carbs 12.23g 47.05g N/A
Sugar 1.8g 2.11g N/A
Sodium 2mg 12mg 0%
Monounsaturated fat 0.064g 0.229g 0%
Tryptophan 0.081mg 0.237mg 0%
Threonine 0.323mg 0.81mg 0%
Isoleucine 0.39mg 0.871mg 0%
Leucine 0.654mg 1.558mg 0%
Lysine 0.63mg 1.356mg 0%
Methionine 0.077mg 0.259mg 0%
Phenylalanine 0.445mg 1.095mg 0%
Valine 0.448mg 0.998mg 0%
Histidine 0.254mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +514.7%
Contains more ProteinProtein +137.5%
Contains more FatsFats +223.7%
Contains more CarbsCarbs +210.7%
Contains more OtherOther +318.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +257.8%
Contains more Poly. FatPolyunsaturated fat +132.6%

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.