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  6. Beans vs. Lentil

Beans vs. Lentil — In-Depth Nutrition Comparison

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How are beans and lentil different?

  • Lentil has more folate, iron, phosphorus, and fiber than beans.
  • Daily need coverage for folate for lentil is 39% higher.
  • Beans contain 4 times more sugar than lentil. While beans contain 7.78g of sugar, lentil contains only 1.8g.

Beans, baked, canned, no salt added and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Beans 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.
Beans
Beans
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Lentil
Lentil
6
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 CalciumCalcium +163.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +12.5%
Contains more PotassiumPotassium +24.7%
Contains more IronIron +1048.3%
Contains more CopperCopper +21.8%
Contains more PhosphorusPhosphorus +73.1%
~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.
Beans
Beans
3
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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%
Contains more Vitamin CVitamin C +106.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +146.5%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more Vitamin KVitamin K +112.5%
Contains more FolateFolate +654.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Lentil DV% diff.
Folate 24µg 181µg 39%
Iron 0.29mg 3.33mg 38%
Manganese 0.494mg 21%
Vitamin B5 0.638mg 13%
Phosphorus 104mg 180mg 11%
Fiber 5.5g 7.9g 10%
Protein 4.8g 9.02g 8%
Copper 0.206mg 0.251mg 5%
Vitamin B3 0.43mg 1.06mg 4%
Vitamin B6 0.13mg 0.178mg 4%
Calcium 50mg 19mg 3%
Selenium 4.5µg 2.8µg 3%
Vitamin C 3.1mg 1.5mg 2%
Potassium 296mg 369mg 2%
Vitamin B1 0.15mg 0.169mg 2%
Calories 105kcal 116kcal 1%
Magnesium 32mg 36mg 1%
Zinc 1.4mg 1.27mg 1%
Vitamin A 5µg 0µg 1%
Vitamin B2 0.06mg 0.073mg 1%
Vitamin K 0.8µg 1.7µg 1%
Protein per 100 calories 4.6g 7.8g N/A
Calories per 10 g protein 219kcal 129kcal N/A
Weight per 100 calories 95g 86g N/A
Fats 0.4g 0.38g 0%
Net carbs 14.99g 12.23g N/A
Carbs 20.49g 20.13g 0%
Sugar 7.78g 1.8g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.15mg 0.11mg 0%
Choline 30.8mg 32.7mg 0%
Saturated fat 0.103g 0.053g 0%
Monounsaturated fat 0.035g 0.064g 0%
Polyunsaturated fat 0.172g 0.175g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 OtherOther +106%
Contains more ProteinProtein +87.9%
~equal in Fats ~0.38g
~equal in Carbs ~20.13g
~equal in Water ~69.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
0
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -48.5%
Contains more Mono. FatMonounsaturated fat +82.9%
~equal in Polyunsaturated fat ~0.175g

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.