Boiled lentils, unsalted vs Canned chili with beans
In short
For the same 100 calories you eat 86 g of boiled lentils, unsalted or 97 g of canned chili with beans. Most of the calories in boiled lentils, unsalted come from carbohydrate.
More in boiled lentils, unsalted: folate (7×), fiber (2.1×), manganese (3.3×), copper and thiamin (3.1×). More in canned chili with beans: sodium, pantothenic acid (2.5×), zinc, cholesterol and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 g fat
97.1 g · 5.9 g protein · 12.9 g carbs (1.6 g sugars) · 3.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate39% vs 6%
156 µg vs 22.3 µg
- Sodiumlimit<1% vs 18%
1.7 mg vs 411 mg
- Pantothenic acid (B5)11% vs 28%
0.55 mg vs 1.4 mg
- Fiber24% vs 11%
6.8 g vs 3.2 g
- Manganese19% vs 6%
0.43 mg vs 0.13 mg
- Copper24% vs 13%
0.22 mg vs 0.11 mg
- Thiamin (B1)12% vs 4%
0.15 mg vs 0.047 mg
- Zinc10% vs 18%
1.1 mg vs 1.9 mg
- Cholesterollimit0% vs 6%
0 mg vs 16.5 mg
- Saturated fatlimit<1% vs 6%
0.046 g vs 1.1 g
- Total fat<1% vs 5%
0.33 g vs 3.7 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7.8 g · 5.9 g16%·12%
- Carbohydrates17.4 g · 12.9 g6%·5%
- Potassium318 mg · 354 mg7%·8%
- Calcium16.4 mg · 45.6 mg1%·4%
- Iron2.9 mg · 3.3 mg16%·19%
- Magnesium31 mg · 43.7 mg7%·10%
- Phosphorus155 mg · 150 mg12%·12%
- Selenium2.4 µg · 1.3 µg4%·2%
- Vitamin A0 µg · 16.5 µg0%·2%
- Vitamin C1.3 mg · 1.7 mg1%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.095 mg · 0.5 mg1%·3%
- Vitamin K1.5 µg · 1.8 µg1%·2%
- Riboflavin (B2)0.063 mg · 0.1 mg5%·8%
- Niacin (B3)0.91 mg · 0.35 mg6%·2%
- Vitamin B60.15 mg · 0.13 mg9%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline28.2 mg · 19.6 mg5%·4%
From USDA FoodData Central: Boiled lentils, unsalted (SR Legacy 172421), Canned chili with beans (SR Legacy 175207). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.