Lentils vs Beans
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, raw is higher in more vitamins & minerals
Calories (kcal)
Lentils 352
Beans 128
Protein (g)
Lentils 24.6
Beans 7.52
Carbs (g)
Lentils 63.3
Beans 24.8
Fat (g)
Lentils 1.06
Beans 0.100
Fiber (g)
Lentils 10.7
Beans 7.30
Quick answers
Which has more protein?
Lentils, raw — 24.6g vs 7.52g per 100g.
Which has fewer calories?
Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 352 kcal per 100g.
Which is more nutrient-dense?
Lentils, 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 | 352 kcal | 128 kcal | +175% |
| Macronutrients | |||
| Water | 8.26 g | 66.3 g | -88% |
| Protein | 24.6 g | 7.52 g | +228% |
| Total lipid (fat) | 1.06 g | 0.100 g | +960% |
| Carbohydrate, by difference | 63.3 g | 24.8 g | +156% |
| Fiber, total dietary | 10.7 g | 7.30 g | +47% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.154 g | 0.036 g | +328% |
| Fatty acids, total monounsaturated | 0.193 g | 0.009 g | +2044% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.873 mg | 0.115 mg | +659% |
| Riboflavin (Vitamin B2) | 0.211 mg | 0.064 mg | +230% |
| Niacin (Vitamin B3) | 2.61 mg | 0.717 mg | +263% |
| Pantothenic acid (Vitamin B5) | 2.14 mg | 0.430 mg | +398% |
| Vitamin B-6 — Pyridoxine | 0.540 mg | 0.096 mg | +463% |
| Biotin (Vitamin B7) | 479 ug | 121 ug | +296% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 96.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 23.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.490 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 28.0 mg | +25% |
| Iron, Fe | 6.51 mg | 2.00 mg | +226% |
| Magnesium, Mg | 47.0 mg | 52.0 mg | -10% |
| Phosphorus, P | 281 mg | 168 mg | +67% |
| Potassium, K | 677 mg | 532 mg | +27% |
| Sodium, Na | 6.00 mg | 244 mg | -98% |
| Zinc, Zn | 3.27 mg | 1.77 mg | +85% |
| Copper, Cu | 0.754 mg | 0.298 mg | +153% |
| Manganese, Mn | 1.39 mg | 0.573 mg | +143% |
| Selenium, Se | 0.100 ug | 1.20 ug | -92% |
| Other Nutrients | |||
| Energy | 1473 kj | 536 kj | +175% |
| Ash | 2.71 g | 1.33 g | +104% |
| Total Sugars | 2.03 g | — | |
| Sucrose | 1.47 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0.270 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.300 g | — | |
| Galactose | 0 g | — | |
| Starch | 49.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 479 ug | 121 ug | +296% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 479 ug | 121 ug | +296% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 39.0 IU | 6.00 IU | +550% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.23 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.00 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.136 g | — | |
| SFA 18:0 (Stearic acid) | 0.015 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.184 g | 0.009 g | +1944% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.526 g | 0.021 g | +2405% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.414 g | 0.021 g | +1871% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.112 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.221 g | 0.072 g | +207% |
| Threonine (EAA) | 0.882 g | 0.255 g | +246% |
| Isoleucine (EAA, BCAA) | 1.07 g | 0.300 g | +255% |
| Leucine (EAA, BCAA) | 1.79 g | 0.632 g | +183% |
| Lysine (EAA) | 1.72 g | 0.567 g | +203% |
| Methionine (EAA) | 0.210 g | 0.079 g | +166% |
| Cystine (conditionally essential) | 0.322 g | 0.070 g | +360% |
| Phenylalanine (EAA) | 1.22 g | 0.398 g | +205% |
| Tyrosine (conditionally essential) | 0.658 g | 0.224 g | +194% |
| Valine (EAA, BCAA) | 1.22 g | 0.387 g | +216% |
| Arginine (conditionally essential) | 1.90 g | 0.486 g | +292% |
| Histidine (EAA) | 0.693 g | 0.198 g | +250% |
| Alanine | 1.03 g | 0.439 g | +134% |
| Aspartic acid | 2.72 g | 0.891 g | +206% |
| Glutamic acid | 3.82 g | 1.17 g | +226% |
| Glycine (conditionally essential) | 1.00 g | 0.286 g | +250% |
| Proline (conditionally essential) | 1.03 g | 0.331 g | +211% |
| Serine | 1.14 g | 0.369 g | +208% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.011 mg | — | |
| Genistein | 0.052 mg | — | |
| Proanthocyanidin dimers | 1.20 mg | — | |
| Proanthocyanidin trimers | 0.110 mg | — | |
| Proanthocyanidin 4-6mers | 0.030 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.350 mg | — | |
| (+)-Gallocatechin | 0.140 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.063 mg | — | |
| Purines | |||
| Purine, adenine | 104 mg | — | |
| Purine, guanine | 82.0 mg | — | |
| Purine, hypoxanthine | 20.0 mg | — | |
| Purine, xanthine | 16.0 mg | — | |
| Purines, total | 222 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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