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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).

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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
Lentil
7
:
Contains more Iron +131.3%
Contains more Potassium +15.7%
Contains more Copper +94.6%
Contains more Zinc +119%
Contains more Phosphorus +95.7%
Contains less Sodium -99.5%
Contains more Calcium +52.6%
Equal in Magnesium - 35
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +131.3%
Contains more Potassium +15.7%
Contains more Copper +94.6%
Contains more Zinc +119%
Contains more Phosphorus +95.7%
Contains less Sodium -99.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
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 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 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

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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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)

All nutrients comparison - raw data values

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

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.