Stewed kidney bean liquid vs Dry lentils
In short
For the same 100 calories you eat 213 g of stewed kidney bean liquid or 28 g of dry lentils. Most of the calories in stewed kidney bean liquid come from fat. Most of those in dry lentils come from carbohydrate.
More in stewed kidney bean liquid: potassium (3.2×), iron (2×), magnesium (2.6×), total fat (12×) and phosphorus. More in dry lentils: protein and carbohydrates (3×). 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
28.5 g · 6.7 g protein · 17.7 g carbs · 0.55 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.
- Potassium868 mg · 270 mg18%6%
- Iron4.2 mg · 2 mg23%11%
- Magnesium78.7 mg · 30.4 mg19%7%
- Total fat6.8 g · 0.55 g9%1%
- Phosphorus187 mg · 106 mg15%9%
- Protein3.8 g · 6.7 g8%13%
- Carbohydrates6 g · 17.7 g2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Sodiumlimit4.3 mg · 0 mg<1%·0%
- Calcium27.7 mg · 17.6 mg2%·1%
- Zinc1 mg · 1.1 mg9%·10%
- Copper0.21 mg · 0.24 mg23%·27%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Stewed kidney bean liquid (SR Legacy 169885), Dry lentils (Foundation 2644283). 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.