Lentils vs black beans
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
1 cup (198 g) · 17.9 g protein · 39.9 g carbs (3.6 g sugars) · 0.75 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate90% vs 64%
358 µg vs 256 µg
- Pantothenic acid (B5)25% vs 8%
1.3 mg vs 0.42 mg
- Iron37% vs 20%
6.6 mg vs 3.6 mg
- Copper55% vs 40%
0.5 mg vs 0.36 mg
- Vitamin B621% vs 7%
0.35 mg vs 0.12 mg
- Magnesium17% vs 29%
71.3 mg vs 120 mg
- Manganese43% vs 33%
0.98 mg vs 0.76 mg
- Phosphorus29% vs 19%
356 mg vs 241 mg
- Vitamin E1% vs 10%
0.22 mg vs 1.5 mg
- Niacin (B3)13% vs 5%
2.1 mg vs 0.87 mg
- Thiamin (B1)28% vs 35%
0.33 mg vs 0.42 mg
- Selenium10% vs 4%
5.5 µg vs 2.1 µg
- Zinc23% vs 18%
2.5 mg vs 1.9 mg
- Protein36% vs 30%
17.9 g vs 15.2 g
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.