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  6. Lentil vs. Kidney beans

Lentil vs. Kidney beans — In-Depth Nutrition Comparison

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How are lentil and kidney beans different?

  • Lentil is richer in iron, folate, vitamin B5, phosphorus, and fiber, while kidney beans is higher in vitamin K.
  • Lentil covers your daily need for iron, 14% more than kidney beans.
  • Lentil contains 3 times more vitamin B5 than kidney beans. Lentil contains 0.638mg of vitamin B5, while kidney beans contains 0.22mg.

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

Infographic

Lentil vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more IronIron +50%
Contains more CopperCopper +16.2%
Contains more ZincZinc +27%
Contains more PhosphorusPhosphorus +30.4%
Contains more ManganeseManganese +14.9%
Contains more SeleniumSelenium +154.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +84.2%
Contains less SodiumSodium -50%
~equal in Potassium ~405mg

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
7
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B5Vitamin B5 +190%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more FolateFolate +39.2%
Contains more Vitamin KVitamin K +394.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Lentil Kidney beans DV% diff.
Iron 3.33mg 2.22mg 14%
Folate 181µg 130µg 13%
Vitamin B5 0.638mg 0.22mg 8%
Phosphorus 180mg 138mg 6%
Vitamin K 1.7µg 8.4µg 6%
Fiber 7.9g 6.4g 6%
Vitamin B6 0.178mg 0.12mg 4%
Copper 0.251mg 0.216mg 4%
Selenium 2.8µg 1.1µg 3%
Vitamin B3 1.06mg 0.578mg 3%
Manganese 0.494mg 0.43mg 3%
Calcium 19mg 35mg 2%
Zinc 1.27mg 1mg 2%
Vitamin B2 0.073mg 0.058mg 1%
Polyunsaturated fat 0.175g 0.278g 1%
Protein 9.02g 8.67g 1%
Calories 116kcal 127kcal 1%
Vitamin B1 0.169mg 0.16mg 1%
Vitamin E 0.11mg 0.03mg 1%
Potassium 369mg 405mg 1%
Magnesium 36mg 42mg 1%
Carbs 20.13g 22.8g 1%
Fats 0.38g 0.5g 0%
Vitamin C 1.5mg 1.2mg 0%
Net carbs 12.23g 16.4g N/A
Sugar 1.8g 0.32g N/A
Sodium 2mg 1mg 0%
Choline 32.7mg 30.5mg 0%
Saturated fat 0.053g 0.073g 0%
Monounsaturated fat 0.064g 0.039g 0%
Tryptophan 0.081mg 0.104mg 0%
Threonine 0.323mg 0.319mg 0%
Isoleucine 0.39mg 0.41mg 0%
Leucine 0.654mg 0.736mg 0%
Lysine 0.63mg 0.607mg 0%
Methionine 0.077mg 0.113mg 0%
Phenylalanine 0.445mg 0.511mg 0%
Valine 0.448mg 0.5mg 0%
Histidine 0.254mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more FatsFats +31.6%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +31.3%
~equal in Protein ~8.67g
~equal in Water ~66.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains less Sat. FatSaturated fat -27.4%
Contains more Mono. FatMonounsaturated fat +64.1%
Contains more Poly. FatPolyunsaturated fat +58.9%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.