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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 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).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
7
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +81.1%
Contains more CarbsCarbs +48.6%
Contains more FatsFats +428.9%
Contains more WaterWater +11.6%
Contains more OtherOther +106%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +839.1%
Contains more Poly. FatPolyunsaturated fat +210.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
46%
Lentil
33%
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

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. 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.