Boiled lentils, unsalted vs Dry cannellini beans
In short
For the same 100 calories you eat 86 g of boiled lentils, unsalted or 30 g of dry cannellini beans. Both get most of their calories from carbohydrate.
More in boiled lentils, unsalted: iron. More in dry cannellini beans: manganese. 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
29.7 g · 6.4 g protein · 17.8 g carbs · 0.65 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Iron2.9 mg · 2 mg16%11%
- Manganese0.43 mg · 0.53 mg19%23%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7.8 g · 6.4 g16%·13%
- Total fat0.33 g · 0.65 g<1%·1%
- Carbohydrates17.4 g · 17.8 g6%·6%
- Sodiumlimit1.7 mg · 0 mg<1%·0%
- Potassium318 mg · 423 mg7%·9%
- Calcium16.4 mg · 42.5 mg1%·3%
- Magnesium31 mg · 45.6 mg7%·11%
- Phosphorus155 mg · 122 mg12%·10%
- Zinc1.1 mg · 0.81 mg10%·7%
- Copper0.22 mg · 0.22 mg24%·24%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Boiled lentils, unsalted (SR Legacy 172421), Dry cannellini beans (Foundation 2644281). 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.