Lentils vs black beans
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
86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate39% vs 28%
156 µg vs 113 µg
- Pantothenic acid (B5)11% vs 4%
0.55 mg vs 0.18 mg
- Iron16% vs 9%
2.9 mg vs 1.6 mg
- Copper24% vs 18%
0.22 mg vs 0.16 mg
- Vitamin B69% vs 3%
0.15 mg vs 0.052 mg
- Magnesium7% vs 13%
31 mg vs 53 mg
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.