48points

Lentils

vs

Lentils review: 51 facts and highlights

Lentils
48
points
Lentils

Why is Lentils better than the average?

  • More copper per 100g
    ?

    1.3mgvs0.86mg
  • More food energy (kJ) per 100g
    ?

    1498kJvs1452.08kJ
  • More vitamin A (RAE) per 100g
    ?

    3µgvs2.5µg
  • More carbohydrates per 100g
    ?

    63.1gvs51.8g
  • More iron per 100g
    ?

    7.39mgvs6.34mg
  • More zinc per 100g
    ?

    3.6mgvs3.11mg
  • More manganese per 100g
    ?

    1.72mgvs1.54mg
  • More vitamin B6 per 100g
    ?

    0.4mgvs0.34mg

General values

1. more food energy (kJ) per 100g
?

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Spanish Peanuts

2386kJ

1498kJ

2. more food energy (kcal) per 100g
?

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Best

Valencia Peanuts

570kcal

358kcal

3. more dietary fiber per 100g
?

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Winged Beans

25.9g

10.8g

4. higher water content per 100g
?

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Tofu (Regular)

84.55g

7.82g

5. more proteins per 100g
?

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Soybeans

36.49g

23.91g

6. more lipids per 100g
?

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Spanish Peanuts

49.6g

2.17g

Sugars

1. more carbohydrates per 100g
?

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Pink Beans

64.19g

63.1g

2. more starch per 100g
?

Starch is a complex carbohydrate that is broken down into glucose, the main source of energy.

Best

Lentils

47.62g

47.62g

Minerals

1. more copper per 100g
?

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Winged Beans

2.88mg

1.3mg

2. more ash per 100g
?

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Best

Soybeans

4.87g

3g

3. more calcium per 100g
?

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.

Best

Tofu (Firm)

683mg

48mg

4. more iron per 100g
?

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Soybeans

15.7mg

7.39mg

5. more magnesium per 100g
?

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Mothbeans

381mg

59mg

6. more phosphorus per 100g
?

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Best

Soybeans

704mg

294mg

Vitamins

1. more vitamin A (RAE) per 100g
?

Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers.

Best

Green Peas

7µg

3µg

2. more vitamin C per 100g
?

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Best

Pinto Beans

6.3mg

1.7mg

3. more thiamin per 100g
?

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Best

Hyacinth Beans

1.13mg

0.51mg

4. more riboflavin per 100g
?

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Best

Soybeans

0.87mg

0.11mg

5. more niacin per 100g
?

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Best

Spanish Peanuts

15.93mg

1.5mg

6. more pantothenic acid per 100g
?

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Valencia Peanuts

1.81mg

0.35mg

Amino acids

1. more valine per 100g
?

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Soybeans

2.03g

1.24g

2. more tryptophan per 100g
?

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Best

Winged Beans

0.76g

0.22g

3. more isoleucine per 100g
?

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Soybeans

1.97g

1.08g

4. more leucine per 100g
?

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Soybeans

3.31g

1.81g

5. more lysine per 100g
?

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Soybeans

2.71g

1.74g

6. more methionine per 100g
?

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Soybeans

0.55g

0.21g

Antioxidants

1. more glycitein per 100g
?

Glycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.

Best

Soybeans

15.29mg

0mg

Which are the best legumes?

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