Lentils vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, pink or red, raw is higher in more vitamins & minerals
Calories (kcal)
Lentils 358
Beans 128
Protein (g)
Lentils 23.9
Beans 7.52
Carbs (g)
Lentils 63.1
Beans 24.8
Fat (g)
Lentils 2.17
Beans 0.100
Fiber (g)
Lentils 10.8
Beans 7.30
Quick answers
Which has more protein?
Lentils, pink or red, raw — 23.9g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 358 kcal per 100g.
Which is more nutrient-dense?
Lentils, pink or red, 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 | Lentils | Beans | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 358 kcal | 128 kcal | +180% |
| Macronutrients | |||
| Water | 7.82 g | 66.3 g | -88% |
| Protein | 23.9 g | 7.52 g | +218% |
| Total lipid (fat) | 2.17 g | 0.100 g | +2070% |
| Carbohydrate, by difference | 63.1 g | 24.8 g | +155% |
| Fiber, total dietary | 10.8 g | 7.30 g | +48% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.379 g | 0.036 g | +953% |
| Fatty acids, total monounsaturated | 0.500 g | 0.009 g | +5456% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.510 mg | 0.115 mg | +343% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.064 mg | +66% |
| Niacin (Vitamin B3) | 1.50 mg | 0.717 mg | +109% |
| Pantothenic acid (Vitamin B5) | 0.348 mg | 0.430 mg | -19% |
| Vitamin B-6 — Pyridoxine | 0.403 mg | 0.096 mg | +320% |
| Biotin (Vitamin B7) | 204 ug | 121 ug | +69% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 35.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 28.0 mg | +71% |
| Iron, Fe | 7.39 mg | 2.00 mg | +269% |
| Magnesium, Mg | 59.0 mg | 52.0 mg | +13% |
| Phosphorus, P | 294 mg | 168 mg | +75% |
| Potassium, K | 668 mg | 532 mg | +26% |
| Sodium, Na | 7.00 mg | 244 mg | -97% |
| Zinc, Zn | 3.60 mg | 1.77 mg | +103% |
| Copper, Cu | 1.30 mg | 0.298 mg | +337% |
| Manganese, Mn | 1.72 mg | 0.573 mg | +199% |
| Selenium, Se | 0 ug | 1.20 ug | -100% |
| Other Nutrients | |||
| Energy | 1498 kj | 536 kj | +179% |
| Ash | 3.00 g | 1.33 g | +126% |
| Starch | 47.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 204 ug | 121 ug | +69% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 204 ug | 121 ug | +69% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 58.0 IU | 6.00 IU | +867% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.284 g | — | |
| SFA 17:0 (Margaric acid) | 0.004 g | — | |
| SFA 18:0 (Stearic acid) | 0.042 g | — | |
| SFA 20:0 (Arachidic acid) | 0.014 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.490 g | 0.009 g | +5344% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 1.14 g | 0.021 g | +5314% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.886 g | 0.021 g | +4119% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.250 g | — | |
| Phytosterols | 57.0 mg | — | |
| Stigmasterol | 4.00 mg | — | |
| Campesterol | 6.00 mg | — | |
| Beta-sitosterol | 47.0 mg | — | |
| Tryptophan (EAA) | 0.223 g | 0.072 g | +210% |
| Threonine (EAA) | 0.895 g | 0.255 g | +251% |
| Isoleucine (EAA, BCAA) | 1.08 g | 0.300 g | +259% |
| Leucine (EAA, BCAA) | 1.81 g | 0.632 g | +186% |
| Lysine (EAA) | 1.74 g | 0.567 g | +207% |
| Methionine (EAA) | 0.212 g | 0.079 g | +168% |
| Cystine (conditionally essential) | 0.327 g | 0.070 g | +367% |
| Phenylalanine (EAA) | 1.23 g | 0.398 g | +209% |
| Tyrosine (conditionally essential) | 0.667 g | 0.224 g | +198% |
| Valine (EAA, BCAA) | 1.24 g | 0.387 g | +220% |
| Arginine (conditionally essential) | 1.93 g | 0.486 g | +297% |
| Histidine (EAA) | 0.702 g | 0.198 g | +255% |
| Alanine | 1.04 g | 0.439 g | +137% |
| Aspartic acid | 2.76 g | 0.891 g | +210% |
| Glutamic acid | 3.87 g | 1.17 g | +230% |
| Glycine (conditionally essential) | 1.01 g | 0.286 g | +255% |
| Proline (conditionally essential) | 1.04 g | 0.331 g | +215% |
| Serine | 1.15 g | 0.369 g | +212% |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
* 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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