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  6. Bean raw vs. Lentil

Bean raw vs. Lentil — In-Depth Nutrition Comparison

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Important differences between bean raw and lentil

  • Bean raw has more folate, copper, selenium, vitamin B1, magnesium, phosphorus, fiber, potassium, manganese, and vitamin B6 than lentil.
  • Bean raw's daily need coverage for folate is 86% more.
  • Bean raw contains 10 times more selenium than lentil. Bean raw contains 27.9µg of selenium, while lentil contains 2.8µg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Bean raw vs Lentil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Lentil
Lentil
1
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 +388.9%
Contains more CalciumCalcium +494.7%
Contains more PotassiumPotassium +277.5%
Contains more IronIron +52.3%
Contains more CopperCopper +255.8%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +128.3%
Contains more ManganeseManganese +132.4%
Contains more SeleniumSelenium +896.4%
Contains less SodiumSodium -83.3%

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 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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Lentil
Lentil
0
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%
Contains more Vitamin CVitamin C +320%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin B1Vitamin B1 +321.9%
Contains more Vitamin B2Vitamin B2 +190.4%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B6Vitamin B6 +166.3%
Contains more Vitamin KVitamin K +229.4%
Contains more FolateFolate +190.1%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~1.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Lentil DV% diff.
Folate 525µg 181µg 86%
Copper 0.893mg 0.251mg 71%
Selenium 27.9µg 2.8µg 46%
Vitamin B1 0.713mg 0.169mg 45%
Magnesium 176mg 36mg 33%
Phosphorus 411mg 180mg 33%
Potassium 1393mg 369mg 30%
Fiber 15.5g 7.9g 30%
Manganese 1.148mg 0.494mg 28%
Protein 21.42g 9.02g 25%
Vitamin B6 0.474mg 0.178mg 23%
Iron 5.07mg 3.33mg 22%
Carbs 62.55g 20.13g 14%
Starch 34.17g 14%
Calories 347kcal 116kcal 12%
Vitamin B2 0.212mg 0.073mg 11%
Calcium 113mg 19mg 9%
Zinc 2.28mg 1.27mg 9%
Choline 66.2mg 32.7mg 6%
Vitamin C 6.3mg 1.5mg 5%
Vitamin B5 0.785mg 0.638mg 3%
Vitamin K 5.6µg 1.7µg 3%
Polyunsaturated fat 0.407g 0.175g 2%
Fats 1.23g 0.38g 1%
Vitamin E 0.21mg 0.11mg 1%
Vitamin B3 1.174mg 1.06mg 1%
Saturated fat 0.235g 0.053g 1%
Protein per 100 calories 6.2g 7.8g N/A
Calories per 10 g protein 162kcal 129kcal N/A
Weight per 100 calories 29g 86g N/A
Net carbs 47.05g 12.23g N/A
Sugar 2.11g 1.8g N/A
Sodium 12mg 2mg 0%
Monounsaturated fat 0.229g 0.064g 0%
Tryptophan 0.237mg 0.081mg 0%
Threonine 0.81mg 0.323mg 0%
Isoleucine 0.871mg 0.39mg 0%
Leucine 1.558mg 0.654mg 0%
Lysine 1.356mg 0.63mg 0%
Methionine 0.259mg 0.077mg 0%
Phenylalanine 1.095mg 0.445mg 0%
Valine 0.998mg 0.448mg 0%
Histidine 0.556mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Lentil
Lentil
1
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 ProteinProtein +137.5%
Contains more FatsFats +223.7%
Contains more CarbsCarbs +210.7%
Contains more OtherOther +318.1%
Contains more WaterWater +514.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Lentil
Lentil
1
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 more Mono. FatMonounsaturated fat +257.8%
Contains more Poly. FatPolyunsaturated fat +132.6%
Contains less Sat. FatSaturated fat -77.4%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.