Nutrition Comparison Tool

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Kidney Beans
×
Chickpeas (Garbanzo Beans) (Cooked)
×
Lentils (Cooked)
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 11% DV 225 calories
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 13% DV 269 calories
  • Lentils (Cooked) 1 cup (x1) 11% DV 230 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 1% DV 0.9g
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 5% DV 4.2g
  • Lentils (Cooked) 1 cup (x1) 1% DV 0.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 13% DV 40.4g
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 15% DV 45g
  • Lentils (Cooked) 1 cup (x1) 13% DV 39.9g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 31% DV 15.3g
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 29% DV 14.5g
  • Lentils (Cooked) 1 cup (x1) 36% DV 17.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 0% DV 0mg
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 0% DV 0mg
  • Lentils (Cooked) 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 40% DV 11.3g
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 45% DV 12.5g
  • Lentils (Cooked) 1 cup (x1) 56% DV 15.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 1% DV 0.6g
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 16% DV 7.9g
  • Lentils (Cooked) 1 cup (x1) 7% DV 3.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 22% DV 3.9mg
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 26% DV 4.7mg
  • Lentils (Cooked) 1 cup (x1) 37% DV 6.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 5% DV 62mg
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 6% DV 80.4mg
  • Lentils (Cooked) 1 cup (x1) 3% DV 37.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Kidney Beans 1 cup (x1) 15% DV 716.9mg
  • Chickpeas (Garbanzo Beans) (Cooked) 1 cup (x1) 10% DV 477.2mg
  • Lentils (Cooked) 1 cup (x1) 16% DV 730.6mg
Comparison Table

Table Legend

  1. Kidney Beans
  2. Chickpeas (Garbanzo Beans) (Cooked)
  3. Lentils (Cooked)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 177 164 198
Calories
(%DV)		 225
(11%)		 269
(13%)		 230
(11%)
Fat (g)
(%DV)		 0.9
(1%)		 4.2
(5%)		 0.8
(1%)
Protein (g)
(%DV)		 15.3
(31%)		 14.5
(29%)		 17.9
(36%)
Carbohydrate (g)
(%DV)		 40.4
(13%)		 45
(15%)		 39.9
(13%)
Sugars (g)
(%DV)		 0.6
(1%)		 7.9
(16%)		 3.6
(7%)
Fiber (g)
(%DV)		 11.3
(40%)		 12.5
(45%)		 15.6
(56%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.4
(2%)		 0.1
(1%)
Net-Carbs (g) 29
32.5
24.2
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 177 164 198
Calcium (mg)
(%DV)		 62
(5%)		 80.4
(6%)		 37.6
(3%)
Iron, Fe (mg)
(%DV)		 3.9
(22%)		 4.7
(26%)		 6.6
(37%)
Potassium, K (mg)
(%DV)		 716.9
(15%)		 477.2
(10%)		 730.6
(16%)
Magnesium (mg)
(%DV)		 74.3
(18%)		 78.7
(19%)		 71.3
(17%)
Phosphorus, P (mg)
(%DV)		 244.3
(20%)		 275.5
(22%)		 356.4
(29%)
Sodium (mg)
(%DV)		 1.8
(0%)		 11.5
(0%)		 4
(0%)
Zinc, Zn (mg)
(%DV)		 1.8
(16%)		 2.5
(23%)		 2.5
(23%)
Copper, Cu (mg)
(%DV)		 0.4
(42%)		 0.6
(64%)		 0.5
(55%)
Manganese (mg)
(%DV)		 0.8
(33%)		 1.7
(73%)		 1
(43%)
Selenium, Se (mcg)
(%DV)		 1.9
(4%)		 6.1
(11%)		 5.5
(10%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 177 164 198
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 1.6
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 2.1
(2%)		 2.1
(2%)		 3
(3%)
Thiamin (B1) (mg)
(%DV)		 0.3
(24%)		 0.2
(16%)		 0.3
(28%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.1
(8%)		 0.1
(11%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 0.9
(5%)		 2.1
(13%)
Vitamin B5 (PA) (mg)
(%DV)		 0.4
(8%)		 0.5
(9%)		 1.3
(25%)
Vitamin B6 (mg)
(%DV)		 0.2
(12%)		 0.2
(13%)		 0.4
(21%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 230.1
(58%)		 282.1
(71%)		 358.4
(90%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 230.1
(58%)		 282.1
(71%)		 358.4
(90%)
Folate DFE (mcg)
(%)		 230.1
(58%)		 282.1
(71%)		 358.4
(90%)
Choline (mg)
(%DV)		 54
(10%)		 70.2
(13%)		 64.7
(12%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 26.2
(0%)		 9.9
(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)
(%DV)		 0
(0%)		 44.3
(1%)		 15.8
(1%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.1
(0%)		 0.6
(4%)		 0.2
(1%)
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)		 14.9
(12%)		 6.6
(5%)		 3.4
(3%)
Vitamin K1 (mcg) ~
~
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 177 164 198
Water (g) 118.5
98.7
137.9
Ash (g) 2
2
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.33
4.13
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 177 164 198
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) 177 164 198
Monounsaturated Fats (mg) 69
956
127
Polyunsaturated Fats (mg) 492
1896
347
Omega 3s (mg)
(%AI)		 301
(19%)		 71
(4%)		 73
(5%)
Omega 6s (mg)
(%AI)		 191
(1%)		 1825
(11%)		 271
(2%)
Omega 3 to Omega 6 Ratio 1.57
0.04
0.27
Omega 6 to Omega 3 Ratio 0.64
25.88
3.7
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
7
2
15:0 (mg) ~
~
~
16:0 (mg) 115
353
89
17:0 (mg) ~
~
~
18:0 (mg) 14
61
10
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
8
2
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 69
948
121
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
4
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 191
1825
271
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 301
71
73
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 177 164 198
Betaine (mg) 0
~
~
Tryptophan (mg)
(%RDI)		 184
(66%)		 139
(50%)		 160
(57%)
Threonine (mg)
(%RDI)		 565
(54%)		 540
(51%)		 640
(61%)
Isoleucine (mg)
(%RDI)		 726
(52%)		 623
(45%)		 772
(55%)
Leucine (mg)
(%RDI)		 1303
(48%)		 1035
(38%)		 1295
(47%)
Lysine (mg)
(%RDI)		 1074
(51%)		 973
(46%)		 1247
(59%)
Methionine (mg)
(%RDI)		 200
(27%)		 190
(26%)		 152
(21%)
Cystine (mg)
(%RDI)		 143
(50%)		 195
(68%)		 234
(81%)
Phenylalanine (mg)
(%RDI)		 904
(103%)		 779
(89%)		 881
(101%)
Tyrosine (mg)
(%RDI)		 363
(41%)		 361
(41%)		 477
(55%)
Valine (mg)
(%RDI)		 885
(49%)		 610
(34%)		 887
(49%)
Arginine (mg) 841
1369
1380
Histidine (mg)
(%RDI)		 421
(60%)		 400
(57%)		 503
(72%)
Alanine (mg) 697
623
746
Aspartic acid (mg) 1922
1709
1976
Glutamic acid (mg) 2466
2542
2770
Glycine (mg) 621
605
727
Proline (mg) 878
600
746
Serine (mg) 963
733
824
Hydroxyproline (mg) ~
~
~
Data Source
Kidney Beans
USDA Food Data Central Standard Release (Common)
Chickpeas (Garbanzo Beans) (Cooked)
USDA Food Data Central Standard Release (Common)
Lentils (Cooked)
USDA Food Data Central Standard Release (Common)
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