Lentils vs black beans

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

In short

For the same 100 calories you eat 86 g of lentils or 76 g of black beans. Both get most of their calories from carbohydrate.

More in lentils: folate, pantothenic acid (3×), iron, copper and vitamin B6 (2.9×). More in black beans: magnesium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Boiled lentils, unsalted100 cal

86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 g fat

Black beans, boiled, unsalted100 cal

75.8 g · 6.7 g protein · 18 g carbs (0.24 g sugars) · 0.41 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 calories 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%
  • Folate156 µg · 113 µg
    39%28%
  • Pantothenic acid (B5)0.55 mg · 0.18 mg
    11%4%
  • Iron2.9 mg · 1.6 mg
    16%9%
  • Copper0.22 mg · 0.16 mg
    24%18%
  • Vitamin B60.15 mg · 0.052 mg
    9%3%
  • Magnesium31 mg · 53 mg
    7%13%

Show as: bars · dots

Where they are alike

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

  • Protein7.8 g · 6.7 g16%·13%
  • Total fat0.33 g · 0.41 g<1%·1%
  • Saturated fatlimit0.046 g · 0.11 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.4 g · 18 g6%·7%
  • Fiber6.8 g · 6.6 g24%·24%
  • Sodiumlimit1.7 mg · 0.76 mg<1%·<1%
  • Potassium318 mg · 269 mg7%·6%
  • Calcium16.4 mg · 20.5 mg1%·2%
  • Phosphorus155 mg · 106 mg12%·8%
  • Zinc1.1 mg · 0.85 mg10%·8%
  • Manganese0.43 mg · 0.34 mg19%·15%
  • Selenium2.4 µg · 0.91 µg4%·2%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C1.3 mg · 0 mg1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.095 mg · 0.66 mg1%·4%
  • Vitamin K1.5 µg · 2.5 µg1%·2%
  • Thiamin (B1)0.15 mg · 0.18 mg12%·15%
  • Riboflavin (B2)0.063 mg · 0.045 mg5%·3%
  • Niacin (B3)0.91 mg · 0.38 mg6%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline28.2 mg · 24.7 mg5%·4%

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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