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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Lentil
Lentil
3
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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more PhosphorusPhosphorus +59.3%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +115.4%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +373.7%
Contains more PotassiumPotassium +52%
Contains more IronIron +11.1%
Contains more CopperCopper +14.3%
Contains more ManganeseManganese +28.7%
~equal in Zinc ~1.38mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Lentil
Lentil
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5% 0% 0% 2.2% 42% 17% 20% 38% 41% 0% 4.3% 136%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +43.2%
Contains more Vitamin B2Vitamin B2 +58.7%
Contains more Vitamin B3Vitamin B3 +657.1%
Contains more Vitamin B5Vitamin B5 +178.6%
Contains more Vitamin B6Vitamin B6 +91.4%
Contains more FolateFolate +123.5%
Contains more Vitamin EVitamin E +754.5%
Contains more Vitamin KVitamin K +105.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil White beans DV% diff.
Folate 181µg 81µg 25%
Phosphorus 180mg 113mg 10%
Vitamin B5 0.638mg 0.229mg 8%
Calcium 19mg 90mg 7%
Vitamin B6 0.178mg 0.093mg 7%
Magnesium 36mg 63mg 6%
Potassium 369mg 561mg 6%
Fiber 7.9g 6.3g 6%
Vitamin E 0.11mg 0.94mg 6%
Manganese 0.494mg 0.636mg 6%
Vitamin B3 1.06mg 0.14mg 6%
Iron 3.33mg 3.7mg 5%
Copper 0.251mg 0.287mg 4%
Vitamin B1 0.169mg 0.118mg 4%
Selenium 2.8µg 1.3µg 3%
Vitamin C 1.5mg 0mg 2%
Carbs 20.13g 25.09g 2%
Vitamin B2 0.073mg 0.046mg 2%
Vitamin K 1.7µg 3.5µg 2%
Calories 116kcal 139kcal 1%
Protein 9.02g 9.73g 1%
Zinc 1.27mg 1.38mg 1%
Protein per 100 calories 7.8g 7g N/A
Calories per 10 g protein 129kcal 143kcal N/A
Weight per 100 calories 86g 72g N/A
Fats 0.38g 0.35g 0%
Net carbs 12.23g 18.79g N/A
Sugar 1.8g 0.34g N/A
Sodium 2mg 6mg 0%
Choline 32.7mg 35.1mg 0%
Saturated fat 0.053g 0.091g 0%
Monounsaturated fat 0.064g 0.031g 0%
Polyunsaturated fat 0.175g 0.152g 0%
Tryptophan 0.081mg 0.115mg 0%
Threonine 0.323mg 0.409mg 0%
Isoleucine 0.39mg 0.429mg 0%
Leucine 0.654mg 0.776mg 0%
Lysine 0.63mg 0.668mg 0%
Methionine 0.077mg 0.146mg 0%
Phenylalanine 0.445mg 0.526mg 0%
Valine 0.448mg 0.509mg 0%
Histidine 0.254mg 0.271mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
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
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 CarbsCarbs +24.6%
~equal in Protein ~9.73g
~equal in Fats ~0.35g
~equal in Water ~63.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -41.8%
Contains more Mono. FatMonounsaturated fat +106.5%
Contains more Poly. FatPolyunsaturated fat +15.1%

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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.