Lentils vs black beans

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

In short

One serving each: 230 calories in lentils (1 cup, 198 g), 227 calories in black beans (1 cup, 172 g). Both get most of their calories from carbohydrate.

More in lentils: folate, pantothenic acid (3×), iron, copper and 7 more. More in black beans: magnesium, vitamin E (6.9×) and thiamin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Boiled lentils, unsalted230 cal

1 cup (198 g) · 17.9 g protein · 39.9 g carbs (3.6 g sugars) · 0.75 g fat

Black beans, boiled, unsalted227 cal

1 cup (172 g) · 15.2 g protein · 40.8 g carbs (0.55 g sugars) · 0.93 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Folate358 µg · 256 µg
    90%64%
  • Pantothenic acid (B5)1.3 mg · 0.42 mg
    25%8%
  • Iron6.6 mg · 3.6 mg
    37%20%
  • Copper0.5 mg · 0.36 mg
    55%40%
  • Vitamin B60.35 mg · 0.12 mg
    21%7%
  • Magnesium71.3 mg · 120 mg
    17%29%
  • Manganese0.98 mg · 0.76 mg
    43%33%
  • Phosphorus356 mg · 241 mg
    29%19%
  • Vitamin E0.22 mg · 1.5 mg
    1%10%
  • Niacin (B3)2.1 mg · 0.87 mg
    13%5%
  • Thiamin (B1)0.33 mg · 0.42 mg
    28%35%
  • Selenium5.5 µg · 2.1 µg
    10%4%
  • Zinc2.5 mg · 1.9 mg
    23%18%
  • Protein17.9 g · 15.2 g
    36%30%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat0.75 g · 0.93 g1%·1%
  • Saturated fatlimit0.1 g · 0.24 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates39.9 g · 40.8 g14%·15%
  • Fiber15.6 g · 15 g56%·53%
  • Sodiumlimit4 mg · 1.7 mg<1%·<1%
  • Potassium731 mg · 611 mg16%·13%
  • Calcium37.6 mg · 46.4 mg3%·4%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C3 mg · 0 mg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K3.4 µg · 5.7 µg3%·5%
  • Riboflavin (B2)0.14 mg · 0.1 mg11%·8%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline64.7 mg · 56.1 mg12%·10%

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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