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 237
Protein (g)
Lentils 23.9
Beans 3.80
Carbs (g)
Lentils 63.1
Beans 55.0
Fat (g)
Lentils 2.17
Beans 0.030
Fiber (g)
Lentils 10.8
Beans —
Quick answers
Which has more protein?
Lentils, pink or red, raw — 23.9g vs 3.80g per 100g.
Which has fewer calories?
Beans, adzuki, mature seeds, canned, sweetened — 237 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 | 237 kcal | +51% |
| Macronutrients | |||
| Water | 7.82 g | 40.6 g | -81% |
| Protein | 23.9 g | 3.80 g | +529% |
| Total lipid (fat) | 2.17 g | 0.030 g | +7133% |
| Carbohydrate, by difference | 63.1 g | 55.0 g | +15% |
| Fiber, total dietary | 10.8 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.379 g | 0.011 g | +3345% |
| Fatty acids, total monounsaturated | 0.500 g | 0.003 g | +16567% |
| 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 | 0.101 mg | +405% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.056 mg | +89% |
| Niacin (Vitamin B3) | 1.50 mg | 0.631 mg | +137% |
| Pantothenic acid (Vitamin B5) | 0.348 mg | 0.378 mg | -8% |
| Vitamin B-6 — Pyridoxine | 0.403 mg | 0.084 mg | +380% |
| Biotin (Vitamin B7) | 204 ug | 107 ug | +91% |
| 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 | 22.0 mg | +118% |
| Iron, Fe | 7.39 mg | 1.13 mg | +554% |
| Magnesium, Mg | 59.0 mg | 31.0 mg | +90% |
| Phosphorus, P | 294 mg | 74.0 mg | +297% |
| Potassium, K | 668 mg | 119 mg | +461% |
| Sodium, Na | 7.00 mg | 218 mg | -97% |
| Zinc, Zn | 3.60 mg | 1.56 mg | +131% |
| Copper, Cu | 1.30 mg | 0.265 mg | +392% |
| Manganese, Mn | 1.72 mg | 0.504 mg | +240% |
| Selenium, Se | 0 ug | 3.20 ug | -100% |
| Other Nutrients | |||
| Energy | 1498 kj | 992 kj | +51% |
| Ash | 3.00 g | 0.580 g | +417% |
| Starch | 47.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 204 ug | 107 ug | +91% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 204 ug | 107 ug | +91% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 58.0 IU | 5.00 IU | +1060% |
| 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 | 0.003 g | +16233% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 1.14 g | 0.006 g | +18850% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.886 g | 0.006 g | +14667% |
| 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 | 0.036 g | +519% |
| Threonine (EAA) | 0.895 g | 0.129 g | +594% |
| Isoleucine (EAA, BCAA) | 1.08 g | 0.151 g | +614% |
| Leucine (EAA, BCAA) | 1.81 g | 0.319 g | +467% |
| Lysine (EAA) | 1.74 g | 0.286 g | +508% |
| Methionine (EAA) | 0.212 g | 0.040 g | +430% |
| Cystine (conditionally essential) | 0.327 g | 0.035 g | +834% |
| Phenylalanine (EAA) | 1.23 g | 0.201 g | +512% |
| Tyrosine (conditionally essential) | 0.667 g | 0.113 g | +490% |
| Valine (EAA, BCAA) | 1.24 g | 0.196 g | +532% |
| Arginine (conditionally essential) | 1.93 g | 0.246 g | +684% |
| Histidine (EAA) | 0.702 g | 0.100 g | +602% |
| Alanine | 1.04 g | 0.222 g | +369% |
| Aspartic acid | 2.76 g | 0.451 g | +512% |
| Glutamic acid | 3.87 g | 0.593 g | +552% |
| Glycine (conditionally essential) | 1.01 g | 0.145 g | +599% |
| Proline (conditionally essential) | 1.04 g | 0.167 g | +524% |
| Serine | 1.15 g | 0.187 g | +515% |
| 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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