Lentils vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Lentils, dry is higher in more vitamins & minerals
Calories (kcal)
Lentils —
Beans 128
Protein (g)
Lentils 23.6
Beans 7.52
Carbs (g)
Lentils 62.2
Beans 24.8
Fat (g)
Lentils 1.92
Beans 0.100
Fiber (g)
Lentils —
Beans 7.30
Quick answers
Which has more protein?
Lentils, dry — 23.6g vs 7.52g per 100g.
Which is more nutrient-dense?
Lentils, dry 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 | Lentils | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 128 kcal | |
| Macronutrients | |||
| Water | 9.45 g | 66.3 g | -86% |
| Protein | 23.6 g | 7.52 g | +213% |
| Total lipid (fat) | 1.92 g | 0.100 g | +1825% |
| Carbohydrate, by difference | 62.2 g | 24.8 g | +151% |
| Fiber, total dietary | — | 7.30 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.036 g | |
| Fatty acids, total monounsaturated | — | 0.009 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.115 mg | |
| Riboflavin (Vitamin B2) | — | 0.064 mg | |
| Niacin (Vitamin B3) | — | 0.717 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.430 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.096 mg | |
| Biotin (Vitamin B7) | — | 121 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 61.8 mg | 28.0 mg | +121% |
| Iron, Fe | 7.16 mg | 2.00 mg | +258% |
| Magnesium, Mg | 107 mg | 52.0 mg | +105% |
| Phosphorus, P | 374 mg | 168 mg | +122% |
| Potassium, K | 949 mg | 532 mg | +78% |
| Sodium, Na | 0 mg | 244 mg | -100% |
| Zinc, Zn | 3.86 mg | 1.77 mg | +118% |
| Copper, Cu | 0.838 mg | 0.298 mg | +181% |
| Manganese, Mn | 1.57 mg | 0.573 mg | +174% |
| Selenium, Se | — | 1.20 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 360 kcal | — | |
| Energy (Atwater Specific Factors) | 351 kcal | — | |
| Energy | — | 536 kj | |
| Nitrogen | 3.77 g | — | |
| Ash | 2.88 g | 1.33 g | +117% |
| Starch | 37.1 g | — | |
| Resistant starch | 16.0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 121 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 121 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 6.00 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.009 g | |
| Fatty acids, total polyunsaturated | — | 0.021 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.021 g | |
| Tryptophan (EAA) | — | 0.072 g | |
| Threonine (EAA) | — | 0.255 g | |
| Isoleucine (EAA, BCAA) | — | 0.300 g | |
| Leucine (EAA, BCAA) | — | 0.632 g | |
| Lysine (EAA) | — | 0.567 g | |
| Methionine (EAA) | — | 0.079 g | |
| Cystine (conditionally essential) | — | 0.070 g | |
| Phenylalanine (EAA) | — | 0.398 g | |
| Tyrosine (conditionally essential) | — | 0.224 g | |
| Valine (EAA, BCAA) | — | 0.387 g | |
| Arginine (conditionally essential) | — | 0.486 g | |
| Histidine (EAA) | — | 0.198 g | |
| Alanine | — | 0.439 g | |
| Aspartic acid | — | 0.891 g | |
| Glutamic acid | — | 1.17 g | |
| Glycine (conditionally essential) | — | 0.286 g | |
| Proline (conditionally essential) | — | 0.331 g | |
| Serine | — | 0.369 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Lentils, dry nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
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