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Lentil vs. Great northern beans — In-Depth Nutrition Comparison

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A recap on the differences between lentil and great northern beans

  • Great northern beans has less folate, iron, and vitamin B5.
  • Lentil covers your daily folate needs 20% more than great northern beans.
  • Great northern beans contains 2 times less vitamin B5 than lentil. Lentil contains 0.638mg of vitamin B5, while great northern beans contains 0.266mg.

Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Lentil vs Great northern 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
2
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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more IronIron +56.3%
Contains more ZincZinc +44.3%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +257.9%
Contains more SeleniumSelenium +46.4%
~equal in Potassium ~391mg
~equal in Copper ~0.247mg
~equal in Phosphorus ~165mg
~equal in Sodium ~2mg
~equal in Manganese ~0.518mg

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
9
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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +139.8%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.5%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Great northern beans DV% diff.
Folate 181µg 102µg 20%
Iron 3.33mg 2.13mg 15%
Vitamin B5 0.638mg 0.266mg 7%
Choline 32.7mg 6%
Vitamin B6 0.178mg 0.117mg 5%
Calcium 19mg 68mg 5%
Fiber 7.9g 7g 4%
Zinc 1.27mg 0.88mg 4%
Magnesium 36mg 50mg 3%
Phosphorus 180mg 165mg 2%
Vitamin B3 1.06mg 0.681mg 2%
Selenium 2.8µg 4.1µg 2%
Protein 9.02g 8.33g 1%
Potassium 369mg 391mg 1%
Vitamin K 1.7µg 1%
Vitamin B2 0.073mg 0.059mg 1%
Vitamin E 0.11mg 1%
Manganese 0.494mg 0.518mg 1%
Vitamin B1 0.169mg 0.158mg 1%
Calories 116kcal 118kcal 0%
Fats 0.38g 0.45g 0%
Vitamin C 1.5mg 1.3mg 0%
Carbs 20.13g 21.09g 0%
Net carbs 12.23g 14.09g N/A
Sugar 1.8g N/A
Copper 0.251mg 0.247mg 0%
Sodium 2mg 2mg 0%
Saturated fat 0.053g 0.14g 0%
Monounsaturated fat 0.064g 0.021g 0%
Polyunsaturated fat 0.175g 0.187g 0%
Tryptophan 0.081mg 0.099mg 0%
Threonine 0.323mg 0.351mg 0%
Isoleucine 0.39mg 0.368mg 0%
Leucine 0.654mg 0.665mg 0%
Lysine 0.63mg 0.572mg 0%
Methionine 0.077mg 0.125mg 0%
Phenylalanine 0.445mg 0.451mg 0%
Valine 0.448mg 0.436mg 0%
Histidine 0.254mg 0.232mg 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
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more FatsFats +18.4%
Contains more OtherOther +36.1%
~equal in Protein ~8.33g
~equal in Carbs ~21.09g
~equal in Water ~69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +204.8%
~equal in Polyunsaturated fat ~0.187g

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.