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Lentil vs. Pinto beans — In-Depth Nutrition Comparison

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Summary of differences between Lentil and Pinto beans

  • Lentil has more Iron, and Vitamin B5, while Pinto beans has more Selenium, and Vitamin E .
  • Lentil covers your daily need of Iron 16% more than Pinto beans.
  • Lentil contains 3 times more Vitamin B3 than Pinto beans. While Lentil contains 1.06mg of Vitamin B3, Pinto beans contains only 0.318mg.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Lentil vs Pinto 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
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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more IronIron +59.3%
Contains more CopperCopper +14.6%
Contains more ZincZinc +29.6%
Contains more PhosphorusPhosphorus +22.4%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +18.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +121.4%
~equal in Manganese ~0.453mg

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
5
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% 0.48% 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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +87.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +203.8%
Contains more Vitamin E Vitamin E +754.5%
Contains more Vitamin B1Vitamin B1 +14.2%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +105.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~172µg
~equal in Choline ~35.3mg

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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more FatsFats +71.1%
Contains more CarbsCarbs +30.3%
Contains more OtherOther +41%
~equal in Protein ~9.01g
~equal in Water ~62.95g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains less Sat. FatSaturated Fat -61%
Contains more Mono. FatMonounsaturated Fat +107.8%
Contains more Poly. FatPolyunsaturated fat +34.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Pinto beans
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lentil Pinto beans Opinion
Calories 116kcal 143kcal Pinto beans
Protein 9.02g 9.01g Lentil
Fats 0.38g 0.65g Pinto beans
Vitamin C 1.5mg 0.8mg Lentil
Net carbs 12.23g 17.22g Pinto beans
Carbs 20.13g 26.22g Pinto beans
Magnesium 36mg 50mg Pinto beans
Calcium 19mg 46mg Pinto beans
Potassium 369mg 436mg Pinto beans
Iron 3.33mg 2.09mg Lentil
Sugar 1.8g 0.34g Pinto beans
Fiber 7.9g 9g Pinto beans
Copper 0.251mg 0.219mg Lentil
Zinc 1.27mg 0.98mg Lentil
Starch 15.15g Pinto beans
Phosphorus 180mg 147mg Lentil
Sodium 2mg 1mg Pinto beans
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.94mg Pinto beans
Manganese 0.494mg 0.453mg Lentil
Selenium 2.8µg 6.2µg Pinto beans
Vitamin B1 0.169mg 0.193mg Pinto beans
Vitamin B2 0.073mg 0.062mg Lentil
Vitamin B3 1.06mg 0.318mg Lentil
Vitamin B5 0.638mg 0.21mg Lentil
Vitamin B6 0.178mg 0.229mg Pinto beans
Vitamin K 1.7µg 3.5µg Pinto beans
Folate 181µg 172µg Lentil
Choline 32.7mg 35.3mg Pinto beans
Saturated Fat 0.053g 0.136g Lentil
Monounsaturated Fat 0.064g 0.133g Pinto beans
Polyunsaturated fat 0.175g 0.235g Pinto beans
Tryptophan 0.081mg 0.108mg Pinto beans
Threonine 0.323mg 0.331mg Pinto beans
Isoleucine 0.39mg 0.426mg Pinto beans
Leucine 0.654mg 0.765mg Pinto beans
Lysine 0.63mg 0.63mg
Methionine 0.077mg 0.117mg Pinto beans
Phenylalanine 0.445mg 0.531mg Pinto beans
Valine 0.448mg 0.519mg Pinto beans
Histidine 0.254mg 0.247mg Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Pinto beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Lentil
24%
Pinto beans
Minerals Daily Need Coverage Score
46%
Lentil
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 1mg)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.