Lentils vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, mature seeds, cooked, boiled, without salt is higher in more vitamins & minerals
Calories (kcal)
Lentils 116
Beans 132
Protein (g)
Lentils 9.02
Beans 8.86
Carbs (g)
Lentils 20.1
Beans 23.7
Fat (g)
Lentils 0.380
Beans 0.540
Fiber (g)
Lentils 7.90
Beans 8.70
Quick answers
Which has more protein?
Lentils, mature seeds, cooked, boiled, without salt — 9.02g vs 8.86g per 100g.
Which has fewer calories?
Lentils, mature seeds, cooked, boiled, without salt — 116 vs 132 kcal per 100g.
Which is more nutrient-dense?
Lentils, mature seeds, cooked, boiled, without 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 | 116 kcal | 132 kcal | -12% |
| Macronutrients | |||
| Water | 69.6 g | 65.7 g | +6% |
| Protein | 9.02 g | 8.86 g | +2% |
| Total lipid (fat) | 0.380 g | 0.540 g | -30% |
| Carbohydrate, by difference | 20.1 g | 23.7 g | -15% |
| Fiber, total dietary | 7.90 g | 8.70 g | -9% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.053 g | 0.139 g | -62% |
| Fatty acids, total monounsaturated | 0.064 g | 0.047 g | +36% |
| 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 | 0.244 mg | -31% |
| Riboflavin (Vitamin B2) | 0.073 mg | 0.059 mg | +24% |
| Niacin (Vitamin B3) | 1.06 mg | 0.505 mg | +110% |
| Pantothenic acid (Vitamin B5) | 0.638 mg | 0.242 mg | +164% |
| Vitamin B-6 — Pyridoxine | 0.178 mg | 0.069 mg | +158% |
| Biotin (Vitamin B7) | 181 ug | 149 ug | +21% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.7 mg | 32.6 mg | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.110 mg | 0.870 mg | -87% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 27.0 mg | -30% |
| Iron, Fe | 3.33 mg | 2.10 mg | +59% |
| Magnesium, Mg | 36.0 mg | 70.0 mg | -49% |
| Phosphorus, P | 180 mg | 140 mg | +29% |
| Potassium, K | 369 mg | 355 mg | +4% |
| Sodium, Na | 2.00 mg | 1.00 mg | +100% |
| Zinc, Zn | 1.27 mg | 1.12 mg | +13% |
| Copper, Cu | 0.251 mg | 0.209 mg | +20% |
| Manganese, Mn | 0.494 mg | 0.444 mg | +11% |
| Selenium, Se | 2.80 ug | 1.20 ug | +133% |
| Other Nutrients | |||
| Energy | 487 kj | 552 kj | -12% |
| Ash | 0.830 g | 1.15 g | -28% |
| Total Sugars | 1.80 g | 0.320 g | +462% |
| Folic acid (Vitamin B9 — synthetic) | 181 ug | 149 ug | +21% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 181 ug | 149 ug | +21% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 8.00 IU | 6.00 IU | +33% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.70 ug | 3.30 ug | -48% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.045 g | 0.130 g | -65% |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.008 g | -38% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.061 g | 0.047 g | +30% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.175 g | 0.231 g | -24% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.137 g | 0.126 g | +9% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | 0.105 g | -65% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.081 g | 0.105 g | -23% |
| Threonine (EAA) | 0.323 g | 0.373 g | -13% |
| Isoleucine (EAA, BCAA) | 0.390 g | 0.391 g | = |
| Leucine (EAA, BCAA) | 0.654 g | 0.708 g | -8% |
| Lysine (EAA) | 0.630 g | 0.608 g | +4% |
| Methionine (EAA) | 0.077 g | 0.133 g | -42% |
| Cystine (conditionally essential) | 0.118 g | 0.096 g | +23% |
| Phenylalanine (EAA) | 0.445 g | 0.479 g | -7% |
| Tyrosine (conditionally essential) | 0.241 g | 0.250 g | -4% |
| Valine (EAA, BCAA) | 0.448 g | 0.464 g | -3% |
| Arginine (conditionally essential) | 0.697 g | 0.549 g | +27% |
| Histidine (EAA) | 0.254 g | 0.247 g | +3% |
| Alanine | 0.377 g | 0.372 g | +1% |
| Aspartic acid | 0.998 g | 1.07 g | -7% |
| Glutamic acid | 1.40 g | 1.35 g | +4% |
| Glycine (conditionally essential) | 0.367 g | 0.346 g | +6% |
| Proline (conditionally essential) | 0.377 g | 0.376 g | = |
| Serine | 0.416 g | 0.482 g | -14% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* 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, without salt nutrition facts Beans, black, mature seeds, cooked, boiled, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +164% in Lentils, mature seeds, cooked, boiled, without salt Vitamin B-6 — Pyridoxine +158% in Lentils, mature seeds, cooked, boiled, without salt Selenium, Se +133% in Lentils, mature seeds, cooked, boiled, without salt Niacin (Vitamin B3) +110% in Lentils, mature seeds, cooked, boiled, without salt
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