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  6. Lentil vs. Black turtle bean

Lentil vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between lentil and black turtle bean?

  • Lentil is higher in folate, vitamin B6, vitamin B5, manganese, and iron, yet black turtle bean is higher in vitamin E.
  • Lentil's daily need coverage for folate is 24% more.
  • Lentil has 2 times more vitamin B5 than black turtle bean. While lentil has 0.638mg of vitamin B5, black turtle bean has only 0.26mg.

We used Lentils, mature seeds, cooked, boiled, without salt and Beans, black turtle, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Lentil vs Black turtle bean 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
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 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more IronIron +16.8%
Contains more ZincZinc +67.1%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +36.1%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +17.3%
~equal in Copper ~0.269mg

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
6
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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +101.1%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin B6Vitamin B6 +131.2%
Contains more FolateFolate +110.5%
Contains more Vitamin EVitamin E +690.9%
Contains more Vitamin B1Vitamin B1 +33.1%
Contains more Vitamin KVitamin K +94.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.6mg

All nutrients comparison - raw data values

Nutrient Lentil Black turtle bean DV% diff.
Folate 181µg 86µg 24%
Vitamin B5 0.638mg 0.26mg 8%
Vitamin B6 0.178mg 0.077mg 8%
Manganese 0.494mg 0.327mg 7%
Iron 3.33mg 2.85mg 6%
Vitamin E 0.11mg 0.87mg 5%
Zinc 1.27mg 0.76mg 5%
Vitamin B1 0.169mg 0.225mg 5%
Phosphorus 180mg 152mg 4%
Calcium 19mg 55mg 4%
Magnesium 36mg 49mg 3%
Vitamin B3 1.06mg 0.527mg 3%
Selenium 2.8µg 1.2µg 3%
Potassium 369mg 433mg 2%
Protein 9.02g 8.18g 2%
Fiber 7.9g 8.3g 2%
Copper 0.251mg 0.269mg 2%
Vitamin C 1.5mg 0mg 2%
Vitamin K 1.7µg 3.3µg 1%
Calories 116kcal 130kcal 1%
Vitamin B2 0.073mg 0.056mg 1%
Carbs 20.13g 24.35g 1%
Fats 0.38g 0.35g 0%
Net carbs 12.23g 16.05g N/A
Sugar 1.8g 0.32g N/A
Sodium 2mg 3mg 0%
Choline 32.7mg 32.6mg 0%
Saturated fat 0.053g 0.089g 0%
Monounsaturated fat 0.064g 0.03g 0%
Polyunsaturated fat 0.175g 0.149g 0%
Tryptophan 0.081mg 0.097mg 0%
Threonine 0.323mg 0.344mg 0%
Isoleucine 0.39mg 0.361mg 0%
Leucine 0.654mg 0.653mg 0%
Lysine 0.63mg 0.562mg 0%
Methionine 0.077mg 0.123mg 0%
Phenylalanine 0.445mg 0.442mg 0%
Valine 0.448mg 0.428mg 0%
Histidine 0.254mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more CarbsCarbs +21%
Contains more OtherOther +66.3%
~equal in Protein ~8.18g
~equal in Fats ~0.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -40.4%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +17.4%

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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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/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.