Lentils vs Beans
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beans, cannellini, dry is higher in more vitamins & minerals
Calories (kcal)
Lentils —
Beans —
Protein (g)
Lentils 23.6
Beans 21.6
Carbs (g)
Lentils 62.2
Beans 59.8
Fat (g)
Lentils 1.92
Beans 2.20
Fiber (g)
Lentils —
Beans —
Quick answers
Which has more protein?
Lentils, dry — 23.6g vs 21.6g per 100g.
Which is more nutrient-dense?
Beans, cannellini, 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 9.45 g | 12.3 g | -23% |
| Protein | 23.6 g | 21.6 g | +9% |
| Total lipid (fat) | 1.92 g | 2.20 g | -12% |
| Carbohydrate, by difference | 62.2 g | 59.8 g | +4% |
| Minerals | |||
| Calcium, Ca | 61.8 mg | 143 mg | -57% |
| Iron, Fe | 7.16 mg | 6.67 mg | +7% |
| Magnesium, Mg | 107 mg | 154 mg | -31% |
| Phosphorus, P | 374 mg | 412 mg | -9% |
| Potassium, K | 949 mg | 1424 mg | -33% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 3.86 mg | 2.72 mg | +42% |
| Copper, Cu | 0.838 mg | 0.742 mg | +13% |
| Manganese, Mn | 1.57 mg | 1.78 mg | -12% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 360 kcal | 345 kcal | +4% |
| Energy (Atwater Specific Factors) | 351 kcal | 337 kcal | +4% |
| Nitrogen | 3.77 g | 3.45 g | +9% |
| Ash | 2.88 g | 4.14 g | -30% |
| Starch | 37.1 g | 29.9 g | +24% |
| Resistant starch | 16.0 g | 33.0 g | -52% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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