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  6. Lentil vs. White beans

Lentil vs. White beans — In-Depth Nutrition Comparison

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Significant differences between Lentil and White beans

  • Lentil is richer in Folate, Phosphorus, Vitamin B5, Vitamin B6, Fiber, and Vitamin B3, while White beans is higher in Calcium, Magnesium, Manganese, and Potassium.
  • Lentil covers your daily Folate needs 25% more than White beans.
  • Lentil has 8 times more Vitamin B3 than White beans. Lentil has 1.06mg of Vitamin B3, while White beans has 0.14mg.

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Lentil vs White beans infographic
Infographic link

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
Lentil
3
:
7
White beans
White beans
Contains more Phosphorus +59.3%
Contains less Sodium -66.7%
Contains more Selenium +115.4%
Contains more Calcium +373.7%
Contains more Iron +11.1%
Contains more Magnesium +75%
Contains more Potassium +52%
Contains more Copper +14.3%
Contains more Manganese +28.7%
Equal in Zinc - 1.38
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +59.3%
Contains less Sodium -66.7%
Contains more Selenium +115.4%
Contains more Calcium +373.7%
Contains more Iron +11.1%
Contains more Magnesium +75%
Contains more Potassium +52%
Contains more Copper +14.3%
Contains more Manganese +28.7%
Equal in Zinc - 1.38

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
Lentil
8
:
2
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +123.5%
Contains more Vitamin E +754.5%
Contains more Vitamin K +105.9%
Lentil
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%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +43.2%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +657.1%
Contains more Vitamin B5 +178.6%
Contains more Vitamin B6 +91.4%
Contains more Folate +123.5%
Contains more Vitamin E +754.5%
Contains more Vitamin K +105.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
2
:
3
White beans
White beans
Contains more Water +10.4%
Contains more Carbs +24.6%
Contains more Other +110.8%
Equal in Protein - 9.73
Equal in Fats - 0.35
Equal in Water - 63.08
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Water +10.4%
Contains more Carbs +24.6%
Contains more Other +110.8%
Equal in Protein - 9.73
Equal in Fats - 0.35
Equal in Water - 63.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
:
0
White beans
White beans
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +15.1%
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +106.5%
Contains more Polyunsaturated fat +15.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil White beans Opinion
Net carbs 12.23g 18.79g White beans
Protein 9.02g 9.73g White beans
Fats 0.38g 0.35g Lentil
Carbs 20.13g 25.09g White beans
Calories 116kcal 139kcal White beans
Sugar 1.8g 0.34g White beans
Fiber 7.9g 6.3g Lentil
Calcium 19mg 90mg White beans
Iron 3.33mg 3.7mg White beans
Magnesium 36mg 63mg White beans
Phosphorus 180mg 113mg Lentil
Potassium 369mg 561mg White beans
Sodium 2mg 6mg Lentil
Zinc 1.27mg 1.38mg White beans
Copper 0.251mg 0.287mg White beans
Manganese 0.494mg 0.636mg White beans
Selenium 2.8µg 1.3µg Lentil
Vitamin A 8IU 0IU Lentil
Vitamin E 0.11mg 0.94mg White beans
Vitamin C 1.5mg 0mg Lentil
Vitamin B1 0.169mg 0.118mg Lentil
Vitamin B2 0.073mg 0.046mg Lentil
Vitamin B3 1.06mg 0.14mg Lentil
Vitamin B5 0.638mg 0.229mg Lentil
Vitamin B6 0.178mg 0.093mg Lentil
Folate 181µg 81µg Lentil
Vitamin K 1.7µg 3.5µg White beans
Tryptophan 0.081mg 0.115mg White beans
Threonine 0.323mg 0.409mg White beans
Isoleucine 0.39mg 0.429mg White beans
Leucine 0.654mg 0.776mg White beans
Lysine 0.63mg 0.668mg White beans
Methionine 0.077mg 0.146mg White beans
Phenylalanine 0.445mg 0.526mg White beans
Valine 0.448mg 0.509mg White beans
Histidine 0.254mg 0.271mg White beans
Saturated Fat 0.053g 0.091g Lentil
Monounsaturated Fat 0.064g 0.031g Lentil
Polyunsaturated fat 0.175g 0.152g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Lentil
14%
White beans
Minerals Daily Need Coverage Score
46%
Lentil
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 29)
Which food is cheaper?
White beans
White beans is cheaper (difference - $1.1)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.038g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.