Nutrition Comparison Tool
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Lentils, raw
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Beans Pinto Mature Seeds Raw
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Beans, black, mature seeds, raw
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 34% DV 676 calories
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 33% DV 670 calories
  • Beans, black, mature seeds, raw 1 cup (x1) 33% DV 662 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 3% DV 2g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 3% DV 2.4g
  • Beans, black, mature seeds, raw 1 cup (x1) 4% DV 2.8g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 44% DV 121.6g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 44% DV 120.7g
  • Beans, black, mature seeds, raw 1 cup (x1) 44% DV 121g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 95% DV 47.3g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 83% DV 41.3g
  • Beans, black, mature seeds, raw 1 cup (x1) 84% DV 41.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 0% DV 0mg
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 0% DV 0mg
  • Beans, black, mature seeds, raw 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 1% DV 0.3g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 2% DV 0.45g
  • Beans, black, mature seeds, raw 1 cup (x1) 4% DV 0.71g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 73% DV 20.5g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 107% DV 29.9g
  • Beans, black, mature seeds, raw 1 cup (x1) 107% DV 30.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 8% DV 3.9g
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 8% DV 4.1g
  • Beans, black, mature seeds, raw 1 cup (x1) 8% DV 4.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 69% DV 12.5mg
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 54% DV 9.8mg
  • Beans, black, mature seeds, raw 1 cup (x1) 54% DV 9.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 5% DV 67.2mg
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 17% DV 218.1mg
  • Beans, black, mature seeds, raw 1 cup (x1) 18% DV 238.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Lentils, raw 1 cup (x1) 28% DV 1299.8mg
  • Beans Pinto Mature Seeds Raw 1 cup (x1) 57% DV 2688.5mg
  • Beans, black, mature seeds, raw 1 cup (x1) 61% DV 2877mg
Comparison Table

Table Legend

  1. Lentils, raw
  2. Beans Pinto Mature Seeds Raw
  3. Beans, black, mature seeds, raw
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 192 193 194
Calories
(%DV)		 676
(34%)		 670
(33%)		 662
(33%)
Fat (g)
(%DV)		 2
(3%)		 2.4
(3%)		 2.8
(4%)
Protein (g)
(%DV)		 47.3
(95%)		 41.3
(83%)		 41.9
(84%)
Carbohydrate (g)
(%DV)		 121.6
(44%)		 120.7
(44%)		 121
(44%)
Sugars (g)
(%DV)		 3.9
(8%)		 4.1
(8%)		 4.1
(8%)
Fiber (g)
(%DV)		 20.5
(73%)		 29.9
(107%)		 30.1
(107%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.3
(1%)		 0.45
(2%)		 0.71
(4%)
Net-Carbs (g) 101.1
90.8
90.9
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 192 193 194
Calcium (mg)
(%DV)		 67.2
(5%)		 218.1
(17%)		 238.6
(18%)
Iron, Fe (mg)
(%DV)		 12.5
(69%)		 9.8
(54%)		 9.7
(54%)
Potassium, K (mg)
(%DV)		 1299.8
(28%)		 2688.5
(57%)		 2877
(61%)
Magnesium (mg)
(%DV)		 90.2
(21%)		 339.7
(81%)		 331.7
(79%)
Phosphorus, P (mg)
(%DV)		 539.5
(43%)		 793.2
(63%)		 682.9
(55%)
Sodium (mg)
(%DV)		 11.5
(0%)		 23.2
(1%)		 9.7
(0%)
Zinc, Zn (mg)
(%DV)		 6.3
(57%)		 4.4
(40%)		 7.1
(64%)
Copper, Cu (mg)
(%DV)		 1.4
(161%)		 1.7
(191%)		 1.6
(181%)
Manganese (mg)
(%DV)		 2.7
(116%)		 2.2
(96%)		 2.1
(89%)
Selenium, Se (mcg)
(%DV)		 0.19
(0%)		 53.8
(98%)		 6.2
(11%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 192 193 194
Vitamin A, RAE (mcg)
(%DV)		 3.8
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 8.6
(10%)		 12.2
(14%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 1.7
(140%)		 1.4
(115%)		 1.7
(146%)
Riboflavin (B2) (mg)
(%DV)		 0.41
(31%)		 0.41
(31%)		 0.37
(29%)
Niacin (B3) (mg)
(%DV)		 5
(31%)		 2.3
(14%)		 3.8
(24%)
Vitamin B5 (PA) (mg)
(%DV)		 4.1
(82%)		 1.5
(30%)		 1.7
(35%)
Vitamin B6 (mg)
(%DV)		 1
(61%)		 0.91
(54%)		 0.55
(33%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 919.7
(230%)		 1013.3
(253%)		 861.4
(215%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 919.7
(230%)		 1013.3
(253%)		 861.4
(215%)
Folate DFE (mcg)
(%)		 919.7
(230%)		 1013.3
(253%)		 861.4
(215%)
Choline (mg)
(%DV)		 185.1
(34%)		 127.8
(23%)		 128.8
(23%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 44.2
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 74.9 0 33
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.94
(6%)		 0.41
(3%)		 0.41
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 9.6
(8%)		 10.8
(9%)		 10.9
(9%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 192 193 194
Water (g) 15.9
21.9
21.4
Ash (g) 5
7
7
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 12.46
-18.89
-26.73
  Carbohydrates
Food # 1 2 3
Weight (g) 192 193 194
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 2.8
3.8
--
Glucose (Dextrose) (g) 0
0.25
--
Fructose (g) 0.52
0
--
Lactose (g) 0
0
--
Maltose (g) 0.58
0
--
Galactose (g) 0
0
--
Starch (g) 95.8
65.9
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 192 193 194
Monounsaturated Fats (g) 0.371
0.442
0.239
Polyunsaturated Fats (g) 1.01
0.786
1.183
Omega 3s (g)
(%AI)		 0.215
(13%)		 0.457
(29%)		 0.539
(34%)
Omega 6s (g)
(%AI)		 0.795
(5%)		 0.328
(2%)		 0.644
(4%)
Omega 3 to Omega 6 Ratio 0.27
1.39
0.84
Omega 6 to Omega 3 Ratio 3.7
0.72
1.19
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.006
0.002
0.002
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.261
0.442
0.665
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.029
0.01
0.043
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.006
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.353
0.442
0.239
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.012
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.795
0.328
0.644
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.215
0.457
0.539
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 192 193 194
Essential  
Histidine (mg)
(%RDI)		 1331
(190%)		 1073
(153%)		 1166
(167%)
Isoleucine (mg)
(%RDI)		 2045
(146%)		 1681
(120%)		 1851
(132%)
Leucine (mg)
(%RDI)		 3429
(126%)		 3007
(110%)		 3347
(123%)
Lysine (mg)
(%RDI)		 3302
(157%)		 2617
(125%)		 2877
(137%)
Methionine (mg)
(%RDI)		 403
(55%)		 500
(69%)		 631
(87%)
Phenylalanine (mg)
(%RDI)		 2333
(267%)		 2113
(242%)		 2266
(259%)
Threonine (mg)
(%RDI)		 1693
(161%)		 1563
(149%)		 1763
(168%)
Tryptophan (mg)
(%RDI)		 424
(152%)		 457
(163%)		 497
(177%)
Valine (mg)
(%RDI)		 2348
(129%)		 1926
(106%)		 2192
(120%)
Conditional  
Arginine (mg) 3654
2115
2594
Cystine (mg)
(%RDI)		 618
(215%)		 361
(126%)		 456
(159%)
Glycine (mg) 1924
1536
1635
Proline (mg) 1976
2069
1777
Tyrosine (mg)
(%RDI)		 1263
(144%)		 824
(94%)		 1180
(135%)
Non-Essential  
Alanine (mg) 1976
1683
1756
Aspartic acid (mg) 5232
4377
5069
Betaine (mg) --
0.77
--
Glutamic acid (mg) 7332
5842
6390
Hydroxyproline (mg) --
--
--
Serine (mg) 2181
2260
2280
Data Source
Lentils, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Beans Pinto Mature Seeds Raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Beans, black, mature seeds, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.