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  6. White beans vs. Lentil

White beans vs. Lentil — In-Depth Nutrition Comparison

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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

White beans vs Lentil 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.
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%
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%
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%
~equal in Iron ~3.33mg
~equal in Zinc ~1.27mg

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.
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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Lentil
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%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.7mg

All nutrients comparison - raw data values

Nutrient White beans Lentil 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
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
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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
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
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.