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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 of 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).

Infographic

Lentil vs Refried 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +131.3%
Contains more Phosphorus +95.7%
Contains more Potassium +15.7%
Contains less Sodium -99.5%
Contains more Zinc +119%
Contains more Copper +94.6%
Contains more Calcium +52.6%
Equal in Magnesium - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Iron +131.3%
Contains more Phosphorus +95.7%
Contains more Potassium +15.7%
Contains less Sodium -99.5%
Contains more Zinc +119%
Contains more Copper +94.6%
Contains more Calcium +52.6%
Equal in Magnesium - 35

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +122.4%
Contains more Vitamin B3 +188.8%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +72.8%
Contains more Folate +1545.5%
Contains more Vitamin C +300%
Contains more Vitamin K +23.5%
Equal in Vitamin B2 - 0.079
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +122.4%
Contains more Vitamin B3 +188.8%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +72.8%
Contains more Folate +1545.5%
Contains more Vitamin C +300%
Contains more Vitamin K +23.5%
Equal in Vitamin B2 - 0.079

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Refried beans
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Refried beans Opinion
Net carbs 12.23g 9.85g Lentil
Protein 9.02g 4.98g Lentil
Fats 0.38g 2.01g Refried beans
Carbs 20.13g 13.55g Lentil
Calories 116kcal 90kcal Lentil
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar 1.8g 0.54g Refried beans
Fiber 7.9g 3.7g Lentil
Calcium 19mg 29mg Refried beans
Iron 3.33mg 1.44mg Lentil
Magnesium 36mg 35mg Lentil
Phosphorus 180mg 92mg Lentil
Potassium 369mg 319mg Lentil
Sodium 2mg 370mg Lentil
Zinc 1.27mg 0.58mg Lentil
Copper 0.251mg 0.129mg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.09mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 6mg Refried beans
Vitamin B1 0.169mg 0.076mg Lentil
Vitamin B2 0.073mg 0.079mg Refried beans
Vitamin B3 1.06mg 0.367mg Lentil
Vitamin B5 0.638mg 0.189mg Lentil
Vitamin B6 0.178mg 0.103mg Lentil
Folate 181µg 11µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 2.1µg Refried beans
Tryptophan 0.081mg 0.065mg Lentil
Threonine 0.323mg 0.231mg Lentil
Isoleucine 0.39mg 0.242mg Lentil
Leucine 0.654mg 0.438mg Lentil
Lysine 0.63mg 0.377mg Lentil
Methionine 0.077mg 0.083mg Refried beans
Phenylalanine 0.445mg 0.297mg Lentil
Valine 0.448mg 0.287mg Lentil
Histidine 0.254mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Lentil
Saturated Fat 0.053g 0.631g Lentil
Monounsaturated Fat 0.064g 0.601g Refried beans
Polyunsaturated fat 0.175g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
10
Refried beans
Mineral Summary Score
48
Lentil
33
Refried beans

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
30%
Refried beans
Carbohydrates
20%
Lentil
14%
Refried beans
Fats
2%
Lentil
9%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.26g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.578g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.