Stewed kidney bean liquid vs Boiled lentils, unsalted
In short
For the same 100 calories you eat 213 g of stewed kidney bean liquid or 86 g of boiled lentils, unsalted. Most of the calories in stewed kidney bean liquid come from fat. Most of those in boiled lentils, unsalted come from carbohydrate.
More in stewed kidney bean liquid: saturated fat, potassium (2.7×), magnesium (2.5×), riboflavin (3×) and 3 more. More in boiled lentils, unsalted: fiber, folate (2.2×), protein (2×), vitamin B6 (2.4×) and carbohydrates (2.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
213 g · 3.8 g protein · 6 g carbs (0 g sugars) · 6.8 g fat
86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 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.
- Fiber0.21 g · 6.8 g1%24%
- Folate70.2 µg · 156 µg18%39%
- Saturated fatlimit2.5 g · 0.046 g12%<1%
- Potassium868 mg · 318 mg18%7%
- Magnesium78.7 mg · 31 mg19%7%
- Riboflavin (B2)0.19 mg · 0.063 mg15%5%
- Total fat6.8 g · 0.33 g9%<1%
- Protein3.8 g · 7.8 g8%16%
- Iron4.2 mg · 2.9 mg23%16%
- Thiamin (B1)0.21 mg · 0.15 mg18%12%
- Vitamin B60.064 mg · 0.15 mg4%9%
- Carbohydrates6 g · 17.4 g2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Cholesterollimit8.5 mg · 0 mg3%·0%
- Sodiumlimit4.3 mg · 1.7 mg<1%·<1%
- Calcium27.7 mg · 16.4 mg2%·1%
- Phosphorus187 mg · 155 mg15%·12%
- Zinc1 mg · 1.1 mg9%·10%
- Copper0.21 mg · 0.22 mg23%·24%
- Selenium1.1 µg · 2.4 µg2%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 1.3 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0 mg · 0.095 mg0%·1%
- Vitamin K0 µg · 1.5 µg0%·1%
- Niacin (B3)0.83 mg · 0.91 mg5%·6%
- Vitamin B120.043 µg · 0 µg2%·0%
- Choline28.7 mg · 28.2 mg5%·5%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Stewed kidney bean liquid (SR Legacy 169885), Boiled lentils, unsalted (SR Legacy 172421). 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.