Beans vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, adzuki, mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 329
Lentils 352
Protein (g)
Beans 19.9
Lentils 24.6
Carbs (g)
Beans 62.9
Lentils 63.3
Fat (g)
Beans 0.530
Lentils 1.06
Fiber (g)
Beans 12.7
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 19.9g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, raw — 329 vs 352 kcal per 100g.
Which is more nutrient-dense?
Beans, adzuki, mature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 329 kcal | 352 kcal | -7% |
| Macronutrients | |||
| Water | 13.4 g | 8.26 g | +63% |
| Protein | 19.9 g | 24.6 g | -19% |
| Total lipid (fat) | 0.530 g | 1.06 g | -50% |
| Carbohydrate, by difference | 62.9 g | 63.3 g | -1% |
| Fiber, total dietary | 12.7 g | 10.7 g | +19% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.191 g | 0.154 g | +24% |
| Fatty acids, total monounsaturated | 0.050 g | 0.193 g | -74% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.50 mg | -100% |
| Thiamin (Vitamin B1) | 0.455 mg | 0.873 mg | -48% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.211 mg | +4% |
| Niacin (Vitamin B3) | 2.63 mg | 2.61 mg | +1% |
| Pantothenic acid (Vitamin B5) | 1.47 mg | 2.14 mg | -31% |
| Vitamin B-6 — Pyridoxine | 0.351 mg | 0.540 mg | -35% |
| Biotin (Vitamin B7) | 622 ug | 479 ug | +30% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 96.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 2.00 ug | -50% |
| Carotene, beta | — | 23.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.490 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 35.0 mg | +89% |
| Iron, Fe | 4.98 mg | 6.51 mg | -24% |
| Magnesium, Mg | 127 mg | 47.0 mg | +170% |
| Phosphorus, P | 381 mg | 281 mg | +36% |
| Potassium, K | 1254 mg | 677 mg | +85% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 5.04 mg | 3.27 mg | +54% |
| Copper, Cu | 1.09 mg | 0.754 mg | +45% |
| Manganese, Mn | 1.73 mg | 1.39 mg | +24% |
| Selenium, Se | 3.10 ug | 0.100 ug | +3000% |
| Other Nutrients | |||
| Energy | 1377 kj | 1473 kj | -7% |
| Ash | 3.26 g | 2.71 g | +20% |
| Total Sugars | — | 2.03 g | |
| Sucrose | — | 1.47 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0.270 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.300 g | |
| Galactose | — | 0 g | |
| Starch | — | 49.9 g | |
| Folic acid (Vitamin B9 — synthetic) | 622 ug | 479 ug | +30% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 622 ug | 479 ug | +30% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 17.0 IU | 39.0 IU | -56% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 4.23 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 5.00 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.003 g | |
| SFA 16:0 (Palmitic acid) | — | 0.136 g | |
| SFA 18:0 (Stearic acid) | — | 0.015 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.050 g | 0.184 g | -73% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.006 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.113 g | 0.526 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.113 g | 0.414 g | -73% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.112 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 76.0 mg | — | |
| Tryptophan (EAA) | 0.191 g | 0.221 g | -14% |
| Threonine (EAA) | 0.674 g | 0.882 g | -24% |
| Isoleucine (EAA, BCAA) | 0.791 g | 1.07 g | -26% |
| Leucine (EAA, BCAA) | 1.67 g | 1.79 g | -7% |
| Lysine (EAA) | 1.50 g | 1.72 g | -13% |
| Methionine (EAA) | 0.210 g | 0.210 g | = |
| Cystine (conditionally essential) | 0.184 g | 0.322 g | -43% |
| Phenylalanine (EAA) | 1.05 g | 1.22 g | -13% |
| Tyrosine (conditionally essential) | 0.591 g | 0.658 g | -10% |
| Valine (EAA, BCAA) | 1.02 g | 1.22 g | -16% |
| Arginine (conditionally essential) | 1.28 g | 1.90 g | -33% |
| Histidine (EAA) | 0.524 g | 0.693 g | -24% |
| Alanine | 1.16 g | 1.03 g | +13% |
| Aspartic acid | 2.36 g | 2.72 g | -14% |
| Glutamic acid | 3.10 g | 3.82 g | -19% |
| Glycine (conditionally essential) | 0.756 g | 1.00 g | -25% |
| Proline (conditionally essential) | 0.874 g | 1.03 g | -15% |
| Serine | 0.976 g | 1.14 g | -14% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.357 mg | 0.011 mg | +3254% |
| Genistein | 0.233 mg | 0.052 mg | +347% |
| Proanthocyanidin dimers | 19.4 mg | 1.20 mg | +1517% |
| Proanthocyanidin trimers | 18.1 mg | 0.110 mg | +16355% |
| Proanthocyanidin 4-6mers | 80.0 mg | 0.030 mg | +266567% |
| Proanthocyanidin 7-10mers | 75.7 mg | — | |
| Proanthocyanidin polymers (>10mers) | 253 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0.350 mg | |
| (+)-Gallocatechin | — | 0.140 mg | |
| Isoflavones | |||
| Total isoflavones | 0.587 mg | 0.063 mg | +834% |
| Purines | |||
| Purine, adenine | 54.0 mg | 104 mg | -48% |
| Purine, guanine | 51.0 mg | 82.0 mg | -38% |
| Purine, hypoxanthine | 15.0 mg | 20.0 mg | -25% |
| Purine, xanthine | 42.0 mg | 16.0 mg | +163% |
| Purines, total | 162 mg | 222 mg | -27% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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