USDA-derived comparison
Baked Beans vs Red Lentils
Red Lentils leads for Folate, Iron and Phosphorus per 100g, while Baked Beans holds its own elsewhere.
Who each is for: Choose red Lentils for folate and iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Baked Beans
Typical serving: half a large tin (210g)
7/100
No clear per-100g leads, which is a result in itself.
Full Baked Beans pageRed Lentils
Typical serving: a 60g dry portion (60g)
25/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Baked Beans | Red Lentils |
|---|---|---|
| Calories | 94 kcal | 358 kcal |
| Protein | 5 g | 24 g |
| Carbs | 21 g | 63 g |
| Fat | 0 g | 2 g |
| Fiber | 4 g | 11 g |
| Sat fat | 0 g | 0 g |
| Sodium | 343 mg | 7 mg |
| Potassium | 224 mg | 668 mg |
| Calcium | 34 mg | 48 mg |
| Iron | 1.2 mg | 7.4 mg |
| Magnesium | 27 mg | 59 mg |
| Zinc | 2.3 mg | 3.6 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 12 µg | 204 µg |
Servings differ: half a large tin of baked beans is about 210g, a 60g dry portion of red lentils about 60g. Scale accordingly before deciding anything on the 100g basis alone.
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