White beans vs. Lentil — In-Depth Nutrition Comparison
Compare
Significant differences between white beans and lentil
- White beans is richer in calcium, magnesium, manganese, and potassium, while lentil is higher in folate, phosphorus, vitamin B5, vitamin B6, fiber, and vitamin B3.
- Lentil covers your daily folate needs 25% more than white beans.
- White beans has 5 times more calcium than lentil. White beans has 90mg of calcium, while lentil has 19mg.
Specific food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt.
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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more CalciumCalcium | +373.7% |
| Contains more PotassiumPotassium | +52% |
| Contains more CopperCopper | +14.3% |
| Contains more ManganeseManganese | +28.7% |
| Contains more PhosphorusPhosphorus | +59.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +115.4% |
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.
| Contains more Vitamin EVitamin E | +754.5% |
| Contains more Vitamin KVitamin K | +105.9% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.73 g
Fats:
0.35 g
Carbs:
25.09 g
Water:
63.08 g
Other:
1.75 g
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
| Contains more CarbsCarbs | +24.6% |
| Contains more OtherOther | +110.8% |
| Contains more WaterWater | +10.4% |
~equal in
Protein
~9.02g
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.152 g
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
| Contains less Sat. FatSaturated fat | -41.8% |
| Contains more Mono. FatMonounsaturated fat | +106.5% |
| Contains more Poly. FatPolyunsaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 81µg | 181µg | 25% |
| Phosphorus | 113mg | 180mg | 10% |
| Vitamin B5 | 0.229mg | 0.638mg | 8% |
| Calcium | 90mg | 19mg | 7% |
| Vitamin B6 | 0.093mg | 0.178mg | 7% |
| Manganese | 0.636mg | 0.494mg | 6% |
| Vitamin E | 0.94mg | 0.11mg | 6% |
| Vitamin B3 | 0.14mg | 1.06mg | 6% |
| Magnesium | 63mg | 36mg | 6% |
| Potassium | 561mg | 369mg | 6% |
| Fiber | 6.3g | 7.9g | 6% |
| Iron | 3.7mg | 3.33mg | 5% |
| Vitamin B1 | 0.118mg | 0.169mg | 4% |
| Copper | 0.287mg | 0.251mg | 4% |
| Selenium | 1.3µg | 2.8µg | 3% |
| Vitamin B2 | 0.046mg | 0.073mg | 2% |
| Carbs | 25.09g | 20.13g | 2% |
| Vitamin K | 3.5µg | 1.7µg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Calories | 139kcal | 116kcal | 1% |
| Protein | 9.73g | 9.02g | 1% |
| Zinc | 1.38mg | 1.27mg | 1% |
| Fats | 0.35g | 0.38g | 0% |
| Net carbs | 18.79g | 12.23g | N/A |
| Sugar | 0.34g | 1.8g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Choline | 35.1mg | 32.7mg | 0% |
| Saturated fat | 0.091g | 0.053g | 0% |
| Monounsaturated fat | 0.031g | 0.064g | 0% |
| Polyunsaturated fat | 0.152g | 0.175g | 0% |
| Tryptophan | 0.115mg | 0.081mg | 0% |
| Threonine | 0.409mg | 0.323mg | 0% |
| Isoleucine | 0.429mg | 0.39mg | 0% |
| Leucine | 0.776mg | 0.654mg | 0% |
| Lysine | 0.668mg | 0.63mg | 0% |
| Methionine | 0.146mg | 0.077mg | 0% |
| Phenylalanine | 0.526mg | 0.445mg | 0% |
| Valine | 0.509mg | 0.448mg | 0% |
| Histidine | 0.271mg | 0.254mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
25%
Minerals Daily Need Coverage Score
53%
46%
Comparison summary
Which food is lower in Sugar?
White beans is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
White beans is lower in glycemic index (difference - 29)
Which food is cheaper?
White beans is cheaper (difference - $1.1)
Which food is richer in minerals?
White beans is relatively richer in minerals
Which food contains less Sodium?
Lentil contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.038g)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)