Stewed kidney bean liquid vs Raw lentils
In short
For the same 100 calories you eat 213 g of stewed kidney bean liquid or 28 g of raw lentils. Most of the calories in stewed kidney bean liquid come from fat. Most of those in raw lentils come from carbohydrate.
More in stewed kidney bean liquid: magnesium (5.9×), potassium (4.5×), iron (2.3×), saturated fat and 3 more. More in raw lentils: folate, fiber (14×), protein, vitamin B6 (2.4×) 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
28.4 g · 7 g protein · 18 g carbs (0.58 g sugars) · 0.3 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.
- Folate18% vs 34%
70.2 µg vs 136 µg
- Magnesium19% vs 3%
78.7 mg vs 13.4 mg
- Potassium18% vs 4%
868 mg vs 192 mg
- Iron23% vs 10%
4.2 mg vs 1.8 mg
- Saturated fatlimit12% vs <1%
2.5 g vs 0.044 g
- Riboflavin (B2)15% vs 5%
0.19 mg vs 0.06 mg
- Fiber1% vs 11%
0.21 g vs 3 g
- Phosphorus15% vs 6%
187 mg vs 79.8 mg
- Total fat9% vs <1%
6.8 g vs 0.3 g
- Protein8% vs 14%
3.8 g vs 7 g
- Vitamin B64% vs 9%
0.064 mg vs 0.15 mg
- Carbohydrates2% vs 7%
6 g vs 18 g
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 · 9.9 mg2%·1%
- Zinc1 mg · 0.93 mg9%·8%
- Copper0.21 mg · 0.21 mg23%·24%
- Selenium1.1 µg · 0.028 µg2%·<1%
- Vitamin A0 µg · 0.57 µg0%·<1%
- Vitamin C0 mg · 1.3 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0 mg · 0.14 mg0%·1%
- Vitamin K0 µg · 1.4 µg0%·1%
- Thiamin (B1)0.21 mg · 0.25 mg18%·21%
- Niacin (B3)0.83 mg · 0.74 mg5%·5%
- Vitamin B120.043 µg · 0 µg2%·0%
- Choline28.7 mg · 27.4 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), Raw lentils (SR Legacy 172420). 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.