Lentils vs. Pinto Beans
Nutrition comparison of Cooked Lentils and Pinto Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pinto beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pinto beans:
- Both lentils and pinto beans are high in calories, dietary fiber and potassium.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
- Pinto bean is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pinto Beans (Beans, pinto, canned, drained solids) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and pinto beans are high in calories. Lentil is very similar to pinto bean for calories - lentil has 116 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in fat and similar to pinto beans for carbs. Lentils has a macronutrient ratio of 30:67:3 and for pinto beans, 24:69:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pinto Beans | |
|---|---|---|
| Protein | 30% | 24% |
| Carbohydrates | 67% | 69% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and pinto beans contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both lentils and pinto beans are high in dietary fiber. Lentil has 44% more dietary fiber than pinto bean - lentil has 7.9g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Lentils and pinto beans contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Lentil is a great source of protein and it has 29% more protein than pinto bean - lentil has 9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both lentils and pinto beans are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Lentils and pinto beans contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Lentils and pinto beans contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Lentils and pinto beans contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Lentils and pinto beans contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lentils | Pinto Beans | |
|---|---|---|
| Thiamin | 0.169 MG | 0.052 MG |
| Riboflavin | 0.073 MG | 0.019 MG |
| Niacin | 1.06 MG | 0.272 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | ~ |
| Folate | 181 UG | 24 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 232% more calcium than lentil - lentil has 19mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Lentil is an excellent source of iron and it has 150% more iron than pinto bean - lentil has 3.3mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both lentils and pinto beans are high in potassium. Lentil has 35% more potassium than pinto bean - lentil has 369mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Pinto Beans | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.158 G |
| Total | 0.037 G | 0.158 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and pinto beans contain significant amounts of linoleic acid.
| Lentils | Pinto Beans | |
|---|---|---|
| linoleic acid | 0.137 G | 0.115 G |
| Total | 0.137 G | 0.115 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pinto Beans (Beans, pinto, canned, drained solids) .
Cooked Lentils g
()
|
Daily Values (%) |
Pinto Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or pinto beans contain more calories in 100 grams?Both lentils and pinto beans are high in calories. Lentil is quite similar to pinto bean for calories - lentil has 116 calories in 100g and pinto bean has 114 calories.
Does lentils or pinto beans have more carbohydrates?
By weight, lentils and pinto beans contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does lentils or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 230% more calcium than lentil - lentil has 19mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does lentils or pinto beans contain more iron?
Lentil is an abundant source of iron and it has 150% more iron than pinto bean - lentil has 3.3mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does lentils or pinto beans contain more potassium?
Both lentils and pinto beans are high in potassium. Lentil has 40% more potassium than pinto bean - lentil has 369mg of potassium in 100 grams and pinto bean has 274mg of potassium.