USDA-derived comparison
Lentils (cooked) vs Pinto Beans
Lentils (cooked) leads for Iron; Pinto Beans answers with Vitamin E.
Who each is for: Choose lentils (cooked) for iron. Choose pinto Beans for vitamin E.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
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 | Lentils (cooked) | Pinto Beans |
|---|---|---|
| Calories | 116 kcal | 143 kcal |
| Protein | 9 g | 9 g |
| Carbs | 20 g | 26 g |
| Fat | 0 g | 1 g |
| Fiber | 8 g | 9 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 369 mg | 436 mg |
| Calcium | 19 mg | 46 mg |
| Iron | 3.3 mg | 2.1 mg |
| Magnesium | 36 mg | 50 mg |
| Zinc | 1.3 mg | 1 mg |
| Vitamin C | 2 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 181 µg | 172 µg |
Servings differ: 1 cup of lentils (cooked) is about 198g, half a can of pinto beans about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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