Nutrition Comparison Tool
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      Cooked Lentils (Boiled) (Mature Seeds)
      ×
      Cooked California Red Kidney Beans
      ×
      Cooked Chickpeas (Garbanzo Beans)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 11% DV 230 calories
      • Cooked California Red Kidney Beans 1 cup (x1) 11% DV 219 calories
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 13% DV 269 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 1% DV 0.75g
      • Cooked California Red Kidney Beans 1 cup (x1) 0% DV 0.16g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 5% DV 4.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 14% DV 39.9g
      • Cooked California Red Kidney Beans 1 cup (x1) 14% DV 39.7g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 45g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 36% DV 17.9g
      • Cooked California Red Kidney Beans 1 cup (x1) 32% DV 16.2g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 29% DV 14.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 0% DV 0mg
      • Cooked California Red Kidney Beans 1 cup (x1) 0% DV 0mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 1% DV 0.1g
      • Cooked California Red Kidney Beans 1 cup (x1) 0% DV 0.02g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 2% DV 0.44g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 56% DV 15.6g
      • Cooked California Red Kidney Beans 1 cup (x1) 59% DV 16.5g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 45% DV 12.5g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 7% DV 3.6g
      • Cooked California Red Kidney Beans 1 cup (x1) --% DV --g
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 16% DV 7.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 37% DV 6.6mg
      • Cooked California Red Kidney Beans 1 cup (x1) 29% DV 5.3mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 26% DV 4.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 3% DV 37.6mg
      • Cooked California Red Kidney Beans 1 cup (x1) 9% DV 116.8mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 6% DV 80.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Lentils (Boiled) (Mature Seeds) 1 cup (x1) 16% DV 730.6mg
      • Cooked California Red Kidney Beans 1 cup (x1) 16% DV 741.6mg
      • Cooked Chickpeas (Garbanzo Beans) 1 cup (x1) 10% DV 477.2mg
      Comparison Table

      Table Legend

      1. Cooked Lentils (Boiled) (Mature Seeds)
      2. Cooked California Red Kidney Beans
      3. Cooked Chickpeas (Garbanzo Beans)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 198 177 164
      Calories
      (%DV)      		 230
      (11%)      		 219
      (11%)      		 269
      (13%)
      Fat (g)
      (%DV)      		 0.75
      (1%)      		 0.16
      (0%)      		 4.2
      (5%)
      Protein (g)
      (%DV)      		 17.9
      (36%)      		 16.2
      (32%)      		 14.5
      (29%)
      Carbohydrate (g)
      (%DV)      		 39.9
      (14%)      		 39.7
      (14%)      		 45
      (16%)
      Sugars (g)
      (%DV)      		 3.6
      (7%)      		 --
      (--%)      		 7.9
      (16%)
      Fiber (g)
      (%DV)      		 15.6
      (56%)      		 16.5
      (59%)      		 12.5
      (45%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.1
      (1%)      		 0.02
      (0%)      		 0.44
      (2%)
      Net-Carbs (g) 24.2
      		23.2
      		32.5
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 198 177 164
      Calcium (mg)
      (%DV)      		 37.6
      (3%)      		 116.8
      (9%)      		 80.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 6.6
      (37%)      		 5.3
      (29%)      		 4.7
      (26%)
      Potassium, K (mg)
      (%DV)      		 730.6
      (16%)      		 741.6
      (16%)      		 477.2
      (10%)
      Magnesium (mg)
      (%DV)      		 71.3
      (17%)      		 85
      (20%)      		 78.7
      (19%)
      Phosphorus, P (mg)
      (%DV)      		 356.4
      (29%)      		 242.5
      (19%)      		 275.5
      (22%)
      Sodium (mg)
      (%DV)      		 4
      (0%)      		 7.1
      (0%)      		 11.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 2.5
      (23%)      		 1.5
      (14%)      		 2.5
      (23%)
      Copper, Cu (mg)
      (%DV)      		 0.5
      (55%)      		 0.51
      (57%)      		 0.58
      (64%)
      Manganese (mg)
      (%DV)      		 0.98
      (43%)      		 0.56
      (24%)      		 1.7
      (73%)
      Selenium, Se (mcg)
      (%DV)      		 5.5
      (10%)      		 2.1
      (4%)      		 6.1
      (11%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 198 177 164
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 1.6
      (0%)
      Vitamin C (mg)
      (%DV)      		 3
      (3%)      		 2.1
      (2%)      		 2.1
      (2%)
      Thiamin (B1) (mg)
      (%DV)      		 0.33
      (28%)      		 0.23
      (19%)      		 0.19
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.14
      (11%)      		 0.11
      (8%)      		 0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)      		 2.1
      (13%)      		 0.96
      (6%)      		 0.86
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 1.3
      (25%)      		 0.39
      (8%)      		 0.47
      (9%)
      Vitamin B6 (mg)
      (%DV)      		 0.35
      (21%)      		 0.18
      (11%)      		 0.23
      (13%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 358.4
      (90%)      		 131
      (33%)      		 282.1
      (71%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 358.4
      (90%)      		 131
      (33%)      		 282.1
      (71%)
      Folate DFE (mcg)
      (%)      		 358.4
      (90%)      		 131
      (33%)      		 282.1
      (71%)
      Choline (mg)
      (%DV)      		 64.7
      (12%)      		 --
      (--%)      		 70.2
      (13%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 9.9
      (0%)      		 --
      (--%)      		 26.2
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 15.8 5.3 44.3
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		0
      Vitamin E (mg)
      (%DV)      		 0.22
      (1%)      		 --
      (--%)      		 0.57
      (4%)
      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)      		 3.4
      (3%)      		 --
      (--%)      		 6.6
      (5%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 198 177 164
      Water (g) 137.9
      		118.5
      		98.7
      Ash (g) 2
      		3
      		2
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 4.16
      		-2.51
      		4.13
        Carbohydrates
      Food # 1 2 3
      Weight (g) 198 177 164
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 198 177 164
      Monounsaturated Fats (g) 0.127
      		0.012
      		0.956
      Polyunsaturated Fats (g) 0.347
      		0.092
      		1.896
      Omega 3s (g)
      (%AI)      		 0.073
      (5%)      		 0.057
      (4%)      		 0.071
      (4%)
      Omega 6s (g)
      (%AI)      		 0.271
      (2%)      		 0.035
      (0%)      		 1.825
      (11%)
      Omega 3 to Omega 6 Ratio 0.27
      		1.6
      		0.04
      Omega 6 to Omega 3 Ratio 3.7
      		0.63
      		25.88
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		--
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		--
      		0
      Docosahexaenoic Acid (DHA) (g) 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
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0
      		--
      		0
      Capric Acid (10:0) (g) 0
      		--
      		0
      Lauric Acid (12:0) (g) 0
      		--
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.002
      		--
      		0.007
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.089
      		0.021
      		0.353
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.01
      		0.004
      		0.061
      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) 0.002
      		--
      		0.008
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.121
      		0.012
      		0.948
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.004
      		--
      		0
      Docosenoic Acid (22:1) (g) 0
      		--
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.271
      		0.035
      		1.825
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.073
      		0.057
      		0.071
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 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) 198 177 164
      Essential  
      Histidine (mg)
      (%RDI)      		 503
      (72%)      		 450
      (64%)      		 400
      (57%)
      Isoleucine (mg)
      (%RDI)      		 772
      (55%)      		 713
      (51%)      		 623
      (45%)
      Leucine (mg)
      (%RDI)      		 1295
      (47%)      		 1290
      (47%)      		 1035
      (38%)
      Lysine (mg)
      (%RDI)      		 1247
      (59%)      		 1110
      (53%)      		 973
      (46%)
      Methionine (mg)
      (%RDI)      		 152
      (21%)      		 242
      (33%)      		 190
      (26%)
      Phenylalanine (mg)
      (%RDI)      		 881
      (101%)      		 874
      (100%)      		 779
      (89%)
      Threonine (mg)
      (%RDI)      		 640
      (61%)      		 680
      (65%)      		 540
      (51%)
      Tryptophan (mg)
      (%RDI)      		 160
      (57%)      		 191
      (68%)      		 139
      (50%)
      Valine (mg)
      (%RDI)      		 887
      (49%)      		 846
      (46%)      		 610
      (34%)
      Conditional  
      Arginine (mg) 1380
      		1000
      		1369
      Cystine (mg)
      (%RDI)      		 234
      (81%)      		 175
      (61%)      		 195
      (68%)
      Glycine (mg) 727
      		630
      		605
      Proline (mg) 746
      		685
      		600
      Tyrosine (mg)
      (%RDI)      		 477
      (55%)      		 455
      (52%)      		 361
      (41%)
      Non-Essential  
      Alanine (mg) 746
      		678
      		623
      Aspartic acid (mg) 1976
      		1956
      		1709
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 2770
      		2464
      		2542
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 824
      		880
      		733
      Data Source
      Cooked Lentils (Boiled) (Mature Seeds)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked California Red Kidney Beans
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Chickpeas (Garbanzo Beans)
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.