Lentils vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, mature seeds, cooked, boiled, with salt is higher in more vitamins & minerals
Calories (kcal)
Lentils 114
Beans 128
Protein (g)
Lentils 9.02
Beans 7.52
Carbs (g)
Lentils 19.5
Beans 24.8
Fat (g)
Lentils 0.380
Beans 0.100
Fiber (g)
Lentils 7.90
Beans 7.30
Quick answers
Which has more protein?
Lentils, mature seeds, cooked, boiled, with salt — 9.02g vs 7.52g per 100g.
Which has fewer calories?
Lentils, mature seeds, cooked, boiled, with salt — 114 vs 128 kcal per 100g.
Which is more nutrient-dense?
Lentils, mature seeds, cooked, boiled, with salt 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 | 114 kcal | 128 kcal | -11% |
| Macronutrients | |||
| Water | 69.6 g | 66.3 g | +5% |
| Protein | 9.02 g | 7.52 g | +20% |
| Total lipid (fat) | 0.380 g | 0.100 g | +280% |
| Carbohydrate, by difference | 19.5 g | 24.8 g | -21% |
| Fiber, total dietary | 7.90 g | 7.30 g | +8% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.053 g | 0.036 g | +47% |
| Fatty acids, total monounsaturated | 0.064 g | 0.009 g | +611% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.169 mg | 0.115 mg | +47% |
| Riboflavin (Vitamin B2) | 0.073 mg | 0.064 mg | +14% |
| Niacin (Vitamin B3) | 1.06 mg | 0.717 mg | +48% |
| Pantothenic acid (Vitamin B5) | 0.638 mg | 0.430 mg | +48% |
| Vitamin B-6 — Pyridoxine | 0.178 mg | 0.096 mg | +85% |
| Biotin (Vitamin B7) | 181 ug | 121 ug | +50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.110 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 28.0 mg | -32% |
| Iron, Fe | 3.33 mg | 2.00 mg | +66% |
| Magnesium, Mg | 36.0 mg | 52.0 mg | -31% |
| Phosphorus, P | 180 mg | 168 mg | +7% |
| Potassium, K | 369 mg | 532 mg | -31% |
| Sodium, Na | 238 mg | 244 mg | -2% |
| Zinc, Zn | 1.27 mg | 1.77 mg | -28% |
| Copper, Cu | 0.251 mg | 0.298 mg | -16% |
| Manganese, Mn | 0.494 mg | 0.573 mg | -14% |
| Selenium, Se | 2.80 ug | 1.20 ug | +133% |
| Other Nutrients | |||
| Energy | 477 kj | 536 kj | -11% |
| Ash | 1.42 g | 1.33 g | +7% |
| Total Sugars | 1.80 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 181 ug | 121 ug | +50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 181 ug | 121 ug | +50% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 8.00 IU | 6.00 IU | +33% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.70 ug | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.045 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.061 g | 0.009 g | +578% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.175 g | 0.021 g | +733% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.137 g | 0.021 g | +552% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | — | |
| Tryptophan (EAA) | 0.081 g | 0.072 g | +13% |
| Threonine (EAA) | 0.323 g | 0.255 g | +27% |
| Isoleucine (EAA, BCAA) | 0.390 g | 0.300 g | +30% |
| Leucine (EAA, BCAA) | 0.654 g | 0.632 g | +3% |
| Lysine (EAA) | 0.630 g | 0.567 g | +11% |
| Methionine (EAA) | 0.077 g | 0.079 g | -3% |
| Cystine (conditionally essential) | 0.118 g | 0.070 g | +69% |
| Phenylalanine (EAA) | 0.445 g | 0.398 g | +12% |
| Tyrosine (conditionally essential) | 0.241 g | 0.224 g | +8% |
| Valine (EAA, BCAA) | 0.448 g | 0.387 g | +16% |
| Arginine (conditionally essential) | 0.697 g | 0.486 g | +43% |
| Histidine (EAA) | 0.254 g | 0.198 g | +28% |
| Alanine | 0.377 g | 0.439 g | -14% |
| Aspartic acid | 0.998 g | 0.891 g | +12% |
| Glutamic acid | 1.40 g | 1.17 g | +19% |
| Glycine (conditionally essential) | 0.367 g | 0.286 g | +28% |
| Proline (conditionally essential) | 0.377 g | 0.331 g | +14% |
| Serine | 0.416 g | 0.369 g | +13% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Lentils, mature seeds, cooked, boiled, with salt nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →
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