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Plate
Kidney beans, canned
Kidney beans, canned1
VS
Lentils, cooked Leader
Lentils, cooked9

Lentils, cooked leads 9–1 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Lentils, cooked comes out ahead, winning 9 of 10 nutrient match-ups.

Pick Kidney beans, canned for more calcium.

Pick Lentils, cooked for more protein, more fiber, less sugar, less saturated fat, less sodium, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.44 g
    7.78 gWIN
  • Carbohydrate
    17.33 g
    17.35 g
  • Fibermore is better
    4.44 g
    6.81 gWIN
  • Total sugarsless is better
    3.06 g
    1.55 gWIN
  • Total fat
    0.85 g
    0.33 g
  • Saturated fatless is better
    0.15 g
    0.05 gWIN
  • Sodiumless is better
    186.29 mg
    1.72 mgWIN
  • Potassiummore is better
    223.39 mg
    318.1 mgWIN
  • Calciummore is better
    WIN45.97 mg
    16.38 mg
  • Ironmore is better
    1.21 mg
    2.87 mgWIN
  • Magnesiummore is better
    24.19 mg
    31.03 mgWIN
  • Vitamin Cmore is better
    0.16 mg
    1.29 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Kidney beans, canned vs Lentils, cooked · Foodatron