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  6. Lentil vs. Navy beans

Lentil vs. Navy beans — In-Depth Nutrition Comparison

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How are lentil and navy beans different?

  • Lentil is richer in iron, folate, vitamin B5, and phosphorus, while navy beans are higher in fiber, vitamin B1, and calcium.
  • Lentil covers your daily need for iron, 12% more than navy beans.
  • Lentil contains 2 times more vitamin B5 than navy beans. Lentil contains 0.638mg of vitamin B5, while navy beans contain 0.266mg.

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

Infographic

Lentil vs Navy 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
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%
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%
Contains more IronIron +41.1%
Contains more CopperCopper +19.5%
Contains more ZincZinc +23.3%
Contains more PhosphorusPhosphorus +25%
Contains more MagnesiumMagnesium +47.2%
Contains more CalciumCalcium +263.2%
Contains less SodiumSodium -100%
~equal in Potassium ~389mg
~equal in Manganese ~0.527mg
~equal in Selenium ~2.9µg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +1000%
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%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more CholineCholine +36.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more FatsFats +63.2%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +55.4%
~equal in Protein ~8.23g
~equal in Water ~63.81g

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Mono. FatMonounsaturated fat +121.9%
Contains more Poly. FatPolyunsaturated fat +180%

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