USDA-derived comparison
Cannellini Beans vs Lentils (cooked)
Cannellini Beans leads for Vitamin E and Calcium; Lentils (cooked) answers with Folate and Phosphorus.
Who each is for: Choose cannellini Beans for vitamin E and calcium. Choose lentils (cooked) for folate and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Cannellini Beans
Typical serving: half a can (130g)
13/100
Lentils (cooked)
Typical serving: 1 cup (198g)
15/100
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 | Cannellini Beans | Lentils (cooked) |
|---|---|---|
| Calories | 139 kcal | 116 kcal |
| Protein | 10 g | 9 g |
| Carbs | 25 g | 20 g |
| Fat | 0 g | 0 g |
| Fiber | 6 g | 8 g |
| Sat fat | 0 g | 0 g |
| Sodium | 6 mg | 2 mg |
| Potassium | 561 mg | 369 mg |
| Calcium | 90 mg | 19 mg |
| Iron | 3.7 mg | 3.3 mg |
| Magnesium | 63 mg | 36 mg |
| Zinc | 1.4 mg | 1.3 mg |
| Vitamin C | 0 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 81 µg | 181 µg |
Servings differ: half a can of cannellini beans is about 130g, 1 cup of lentils (cooked) about 198g. Scale accordingly before deciding anything on the 100g basis alone.
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