Beans vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Beans 336
Lentils 352
Protein (g)
Beans 21.1
Lentils 24.6
Carbs (g)
Beans 62.3
Lentils 63.3
Fat (g)
Beans 1.18
Lentils 1.06
Fiber (g)
Beans 24.9
Lentils 10.7
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 21.1g per 100g.
Which has fewer calories?
Beans, small white, mature seeds, raw — 336 vs 352 kcal per 100g.
Which is more nutrient-dense?
Lentils, 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 | 336 kcal | 352 kcal | -5% |
| Macronutrients | |||
| Water | 11.7 g | 8.26 g | +42% |
| Protein | 21.1 g | 24.6 g | -14% |
| Total lipid (fat) | 1.18 g | 1.06 g | +11% |
| Carbohydrate, by difference | 62.3 g | 63.3 g | -2% |
| Fiber, total dietary | 24.9 g | 10.7 g | +133% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.304 g | 0.154 g | +97% |
| Fatty acids, total monounsaturated | 0.102 g | 0.193 g | -47% |
| 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) | 0.743 mg | 0.873 mg | -15% |
| Riboflavin (Vitamin B2) | 0.207 mg | 0.211 mg | -2% |
| Niacin (Vitamin B3) | 1.34 mg | 2.61 mg | -48% |
| Pantothenic acid (Vitamin B5) | 0.729 mg | 2.14 mg | -66% |
| Vitamin B-6 — Pyridoxine | 0.439 mg | 0.540 mg | -19% |
| Biotin (Vitamin B7) | 386 ug | 479 ug | -19% |
| 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 | 173 mg | 35.0 mg | +394% |
| Iron, Fe | 7.73 mg | 6.51 mg | +19% |
| Magnesium, Mg | 183 mg | 47.0 mg | +289% |
| Phosphorus, P | 445 mg | 281 mg | +58% |
| Potassium, K | 1542 mg | 677 mg | +128% |
| Sodium, Na | 12.0 mg | 6.00 mg | +100% |
| Zinc, Zn | 2.81 mg | 3.27 mg | -14% |
| Copper, Cu | 0.635 mg | 0.754 mg | -16% |
| Manganese, Mn | 1.28 mg | 1.39 mg | -8% |
| Selenium, Se | 12.8 ug | 0.100 ug | +12700% |
| Other Nutrients | |||
| Energy | 1406 kj | 1473 kj | -5% |
| Ash | 3.75 g | 2.71 g | +38% |
| 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) | 386 ug | 479 ug | -19% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 386 ug | 479 ug | -19% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 39.0 IU | -100% |
| 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) | 0.285 g | 0.136 g | +110% |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.015 g | +20% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.102 g | 0.184 g | -45% |
| 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 | 0.507 g | 0.526 g | -4% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.276 g | 0.414 g | -33% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.231 g | 0.112 g | +106% |
| 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) | 0.250 g | 0.221 g | +13% |
| Threonine (EAA) | 0.888 g | 0.882 g | +1% |
| Isoleucine (EAA, BCAA) | 0.932 g | 1.07 g | -12% |
| Leucine (EAA, BCAA) | 1.68 g | 1.79 g | -6% |
| Lysine (EAA) | 1.45 g | 1.72 g | -16% |
| Methionine (EAA) | 0.317 g | 0.210 g | +51% |
| Cystine (conditionally essential) | 0.230 g | 0.322 g | -29% |
| Phenylalanine (EAA) | 1.14 g | 1.22 g | -6% |
| Tyrosine (conditionally essential) | 0.594 g | 0.658 g | -10% |
| Valine (EAA, BCAA) | 1.10 g | 1.22 g | -10% |
| Arginine (conditionally essential) | 1.31 g | 1.90 g | -31% |
| Histidine (EAA) | 0.588 g | 0.693 g | -15% |
| Alanine | 0.885 g | 1.03 g | -14% |
| Aspartic acid | 2.55 g | 2.72 g | -6% |
| Glutamic acid | 3.22 g | 3.82 g | -16% |
| Glycine (conditionally essential) | 0.824 g | 1.00 g | -18% |
| Proline (conditionally essential) | 0.895 g | 1.03 g | -13% |
| Serine | 1.15 g | 1.14 g | +1% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | 0.011 mg | -100% |
| Genistein | 0.370 mg | 0.052 mg | +609% |
| 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 | 0.370 mg | 0.063 mg | +489% |
| Purines | |||
| Purine, adenine | 59.0 mg | 104 mg | -43% |
| Purine, guanine | 74.0 mg | 82.0 mg | -10% |
| Purine, hypoxanthine | 25.0 mg | 20.0 mg | +25% |
| Purine, xanthine | 44.0 mg | 16.0 mg | +175% |
| Purines, total | 202 mg | 222 mg | -9% |
* 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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