Lentils vs black beans

Boiled lentils, unsaltedBlack beans, boiled, unsalted
Same weightSame caloriesOne serving

In short

Gram for gram, there are 14% more calories in black beans than in lentils (132 vs 116 in 100 g). Both get most of their calories from carbohydrate.

More in lentils: folate, pantothenic acid (2.6×), iron, vitamin B6 (2.6×) and copper. More in black beans: magnesium, thiamin and vitamin E (7.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Boiled lentils, unsalted116 cal

9 g protein · 20.1 g carbs (1.8 g sugars) · 0.38 g fat

Black beans, boiled, unsalted132 cal

8.9 g protein · 23.7 g carbs (0.32 g sugars) · 0.54 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Magnesium36 mg · 70 mg
    9%17%
  • Folate181 µg · 149 µg
    45%37%
  • Pantothenic acid (B5)0.64 mg · 0.24 mg
    13%5%
  • Iron3.3 mg · 2.1 mg
    19%12%
  • Vitamin B60.18 mg · 0.069 mg
    10%4%
  • Thiamin (B1)0.17 mg · 0.24 mg
    14%20%
  • Vitamin E0.11 mg · 0.87 mg
    1%6%
  • Copper0.25 mg · 0.21 mg
    28%23%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein9 g · 8.9 g18%·18%
  • Total fat0.38 g · 0.54 g<1%·1%
  • Saturated fatlimit0.053 g · 0.14 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.1 g · 23.7 g7%·9%
  • Fiber7.9 g · 8.7 g28%·31%
  • Sodiumlimit2 mg · 1 mg<1%·<1%
  • Potassium369 mg · 355 mg8%·8%
  • Calcium19 mg · 27 mg1%·2%
  • Phosphorus180 mg · 140 mg14%·11%
  • Zinc1.3 mg · 1.1 mg12%·10%
  • Manganese0.49 mg · 0.44 mg21%·19%
  • Selenium2.8 µg · 1.2 µg5%·2%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K1.7 µg · 3.3 µg1%·3%
  • Riboflavin (B2)0.073 mg · 0.059 mg6%·5%
  • Niacin (B3)1.1 mg · 0.51 mg7%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline32.7 mg · 32.6 mg6%·6%

From USDA FoodData Central: Boiled lentils, unsalted (SR Legacy 172421), Black beans, boiled, unsalted (SR Legacy 173735). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Boiled lentils, unsalted withDry cannellini beansStewed kidney bean liquidCanned chili with beansBaked beans, home prepared
Lentils vs black beans: 116 vs 132 calories per 100 g