Beans vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beans, cranberry (roman), mature seeds, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 335
Lentils 352
Protein (g)
Beans 23.0
Lentils 24.6
Carbs (g)
Beans 60.0
Lentils 63.3
Fat (g)
Beans 1.23
Lentils 1.06
Fiber (g)
Beans 24.7
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 23.0g per 100g.
Which has fewer calories?
Beans, cranberry (roman), mature seeds, raw — 335 vs 352 kcal per 100g.
Which is more nutrient-dense?
Beans, cranberry (roman), 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 | 335 kcal | 352 kcal | -5% |
| Macronutrients | |||
| Water | 12.4 g | 8.26 g | +50% |
| Protein | 23.0 g | 24.6 g | -6% |
| Total lipid (fat) | 1.23 g | 1.06 g | +16% |
| Carbohydrate, by difference | 60.0 g | 63.3 g | -5% |
| Fiber, total dietary | 24.7 g | 10.7 g | +131% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.316 g | 0.154 g | +105% |
| Fatty acids, total monounsaturated | 0.106 g | 0.193 g | -45% |
| 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) | 0.747 mg | 0.873 mg | -14% |
| Riboflavin (Vitamin B2) | 0.213 mg | 0.211 mg | +1% |
| Niacin (Vitamin B3) | 1.46 mg | 2.61 mg | -44% |
| Pantothenic acid (Vitamin B5) | 0.748 mg | 2.14 mg | -65% |
| Vitamin B-6 — Pyridoxine | 0.309 mg | 0.540 mg | -43% |
| Biotin (Vitamin B7) | 604 ug | 479 ug | +26% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 96.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 2.00 ug | -100% |
| 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 | 127 mg | 35.0 mg | +263% |
| Iron, Fe | 5.00 mg | 6.51 mg | -23% |
| Magnesium, Mg | 156 mg | 47.0 mg | +232% |
| Phosphorus, P | 372 mg | 281 mg | +32% |
| Potassium, K | 1332 mg | 677 mg | +97% |
| Sodium, Na | 6.00 mg | 6.00 mg | = |
| Zinc, Zn | 3.63 mg | 3.27 mg | +11% |
| Copper, Cu | 0.794 mg | 0.754 mg | +5% |
| Manganese, Mn | 0.920 mg | 1.39 mg | -34% |
| Selenium, Se | 12.7 ug | 0.100 ug | +12600% |
| Other Nutrients | |||
| Energy | 1402 kj | 1473 kj | -5% |
| Ash | 3.31 g | 2.71 g | +22% |
| 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) | 604 ug | 479 ug | +26% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 604 ug | 479 ug | +26% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 2.00 IU | 39.0 IU | -95% |
| 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) | 0.001 g | 0.003 g | -67% |
| SFA 16:0 (Palmitic acid) | 0.296 g | 0.136 g | +118% |
| SFA 18:0 (Stearic acid) | 0.019 g | 0.015 g | +27% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.106 g | 0.184 g | -42% |
| 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 | 0.527 g | 0.526 g | = |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.287 g | 0.414 g | -31% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.240 g | 0.112 g | +114% |
| 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 | |
| Tryptophan (EAA) | 0.273 g | 0.221 g | +24% |
| Threonine (EAA) | 0.969 g | 0.882 g | +10% |
| Isoleucine (EAA, BCAA) | 1.02 g | 1.07 g | -5% |
| Leucine (EAA, BCAA) | 1.84 g | 1.79 g | +3% |
| Lysine (EAA) | 1.58 g | 1.72 g | -8% |
| Methionine (EAA) | 0.346 g | 0.210 g | +65% |
| Cystine (conditionally essential) | 0.251 g | 0.322 g | -22% |
| Phenylalanine (EAA) | 1.25 g | 1.22 g | +2% |
| Tyrosine (conditionally essential) | 0.648 g | 0.658 g | -2% |
| Valine (EAA, BCAA) | 1.21 g | 1.22 g | -1% |
| Arginine (conditionally essential) | 1.43 g | 1.90 g | -25% |
| Histidine (EAA) | 0.641 g | 0.693 g | -8% |
| Alanine | 0.965 g | 1.03 g | -6% |
| Aspartic acid | 2.79 g | 2.72 g | +2% |
| Glutamic acid | 3.51 g | 3.82 g | -8% |
| Glycine (conditionally essential) | 0.899 g | 1.00 g | -10% |
| Proline (conditionally essential) | 0.976 g | 1.03 g | -5% |
| Serine | 1.25 g | 1.14 g | +10% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | 0.011 mg | -100% |
| Genistein | 0 mg | 0.052 mg | -100% |
| Proanthocyanidin dimers | — | 1.20 mg | |
| Proanthocyanidin trimers | — | 0.110 mg | |
| Proanthocyanidin 4-6mers | — | 0.030 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 | 0.010 mg | 0.063 mg | -84% |
| Purines | |||
| Purine, adenine | 21.0 mg | 104 mg | -80% |
| Purine, guanine | 19.0 mg | 82.0 mg | -77% |
| Purine, hypoxanthine | 23.0 mg | 20.0 mg | +15% |
| Purine, xanthine | 12.0 mg | 16.0 mg | -25% |
| Purines, total | 75.0 mg | 222 mg | -66% |
* 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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