Lentil vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between lentil and refried beans

The amount of folate, iron, fiber, copper, phosphorus, vitamin B5, manganese, vitamin B1, and zinc in lentil is higher than in refried beans.
Lentil covers your daily need for folate, 43% more than refried beans.
Lentil contains 3 times more vitamin B5 than refried beans. While lentil contains 0.638mg of vitamin B5, refried beans contain only 0.189mg.
The amount of sodium in lentil is lower.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Refried beans, canned, traditional style (includes USDA commodity).

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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

Refried beans

Contains more PotassiumPotassium	+15.7%
Contains more IronIron	+131.3%
Contains more CopperCopper	+94.6%
Contains more ZincZinc	+119%
Contains more PhosphorusPhosphorus	+95.7%
Contains less SodiumSodium	-99.5%
Contains more ManganeseManganese	+70.9%

Contains more CalciumCalcium	+52.6%
Contains more SeleniumSelenium	+107.1%

~equal in Magnesium ~35mg

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

Refried beans

Contains more Vitamin EVitamin E	+22.2%
Contains more Vitamin B1Vitamin B1	+122.4%
Contains more Vitamin B3Vitamin B3	+188.8%
Contains more Vitamin B5Vitamin B5	+237.6%
Contains more Vitamin B6Vitamin B6	+72.8%
Contains more FolateFolate	+1545.5%
Contains more CholineCholine	+54.2%

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin KVitamin K	+23.5%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.079mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	181µg	11µg	43%
Iron	3.33mg	1.44mg	24%
Histidine	0.254mg	153mg	22%
Fiber	7.9g	3.7g	17%
Sodium	2mg	370mg	16%
Copper	0.251mg	0.129mg	14%
Phosphorus	180mg	92mg	13%
Vitamin B5	0.638mg	0.189mg	9%
Manganese	0.494mg	0.289mg	9%
Vitamin B1	0.169mg	0.076mg	8%
Protein	9.02g	4.98g	8%
Vitamin B6	0.178mg	0.103mg	6%
Zinc	1.27mg	0.58mg	6%
Vitamin C	1.5mg	6mg	5%
Selenium	2.8µg	5.8µg	5%
Vitamin B3	1.06mg	0.367mg	4%
Saturated fat	0.053g	0.631g	3%
Starch		7.43g	3%
Fats	0.38g	2.01g	3%
Choline	32.7mg	21.2mg	2%
Polyunsaturated fat	0.175g	0.543g	2%
Carbs	20.13g	13.55g	2%
Monounsaturated fat	0.064g	0.601g	1%
Calories	116kcal	90kcal	1%
Calcium	19mg	29mg	1%
Potassium	369mg	319mg	1%
Net carbs	12.23g	9.85g	N/A
Magnesium	36mg	35mg	0%
Sugar	1.8g	0.54g	N/A
Vitamin E	0.11mg	0.09mg	0%
Vitamin B2	0.073mg	0.079mg	0%
Vitamin K	1.7µg	2.1µg	0%
Trans fat	0g	0.016g	N/A
Tryptophan	0.081mg	0.065mg	0%
Threonine	0.323mg	0.231mg	0%
Isoleucine	0.39mg	0.242mg	0%
Leucine	0.654mg	0.438mg	0%
Lysine	0.63mg	0.377mg	0%
Methionine	0.077mg	0.083mg	0%
Phenylalanine	0.445mg	0.297mg	0%
Valine	0.448mg	0.287mg	0%
Omega-3 - ALA		0.169g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		0.36g	N/A