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Lentil vs. Baked beans — In-Depth Nutrition Comparison

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A recap on the differences between lentil and baked beans

  • Baked beans have less folate, iron, manganese, copper, phosphorus, vitamin B5, fiber, and vitamin B6.
  • Lentil covers your daily folate needs 33% more than baked beans.
  • Baked beans contain 4 times less vitamin B5 than lentil. Lentil contains 0.638mg of vitamin B5, while baked beans contain 0.155mg.
  • Lentil has less saturated fat.
  • The glycemic index of baked beans is higher.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Beans, baked, home prepared.

Infographic

Lentil vs Baked beans 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.
Lentil
6
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +67.3%
Contains more CopperCopper +57.9%
Contains more ZincZinc +74%
Contains more PhosphorusPhosphorus +65.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +93.7%
Contains more MagnesiumMagnesium +19.4%
Contains more CalciumCalcium +221.1%
Contains more SeleniumSelenium +103.6%
~equal in Potassium ~358mg

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
10
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%
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%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +49%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +311.6%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.1%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Baked beans DV% diff.
Folate 181µg 48µg 33%
Sodium 2mg 422mg 18%
Iron 3.33mg 1.99mg 17%
Copper 0.251mg 0.159mg 10%
Manganese 0.494mg 0.255mg 10%
Phosphorus 180mg 109mg 10%
Vitamin B5 0.638mg 0.155mg 10%
Fiber 7.9g 5.5g 10%
Saturated fat 0.053g 1.948g 9%
Fats 0.38g 5.15g 7%
Vitamin B6 0.178mg 0.09mg 7%
Protein 9.02g 5.54g 7%
Choline 32.7mg 6%
Selenium 2.8µg 5.7µg 5%
Zinc 1.27mg 0.73mg 5%
Monounsaturated fat 0.064g 2.133g 5%
Calcium 19mg 61mg 4%
Vitamin B3 1.06mg 0.408mg 4%
Polyunsaturated fat 0.175g 0.74g 4%
Vitamin B1 0.169mg 0.136mg 3%
Calories 116kcal 155kcal 2%
Vitamin B2 0.073mg 0.049mg 2%
Cholesterol 0mg 5mg 2%
Magnesium 36mg 43mg 2%
Vitamin E 0.11mg 1%
Carbs 20.13g 21.63g 1%
Vitamin K 1.7µg 1%
Vitamin C 1.5mg 1.1mg 0%
Net carbs 12.23g 16.13g N/A
Potassium 369mg 358mg 0%
Sugar 1.8g N/A
Tryptophan 0.081mg 0.067mg 0%
Threonine 0.323mg 0.228mg 0%
Isoleucine 0.39mg 0.242mg 0%
Leucine 0.654mg 0.428mg 0%
Lysine 0.63mg 0.379mg 0%
Methionine 0.077mg 0.086mg 0%
Phenylalanine 0.445mg 0.287mg 0%
Valine 0.448mg 0.282mg 0%
Histidine 0.254mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +62.8%
Contains more FatsFats +1255.3%
Contains more OtherOther +202.4%
~equal in Carbs ~21.63g
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3232.8%
Contains more Poly. FatPolyunsaturated fat +322.9%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.