Black Beans vs. Lentils
Nutrition comparison of Black Beans and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and lentils:
- Both lentils and black beans are high in dietary fiber and potassium.
- Lentil has more pantothenic acid, Vitamin B6 and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and black bean has 22% less calories than lentil - lentil has 116 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is lighter in protein, heavier in carbs and similar to lentils for fat. Black beans has a macronutrient ratio of 26:71:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Lentils | |
|---|---|---|
| Protein | 26% | 30% |
| Carbohydrates | 71% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and black beans contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both lentils and black beans are high in dietary fiber. Lentil has 14% more dietary fiber than black bean - lentil has 7.9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Lentils and black beans contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Lentil is a great source of protein and it has 50% more protein than black bean - lentil has 9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both lentils and black beans are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Lentils and black beans contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and lentils contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and black beans contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Lentils and black beans contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Lentil has more pantothenic acid, Vitamin B6 and folate. Both black beans and lentils contain significant amounts of thiamin, riboflavin and niacin.
| Black Beans | Lentils | |
|---|---|---|
| Thiamin | 0.14 MG | 0.169 MG |
| Riboflavin | 0.12 MG | 0.073 MG |
| Niacin | 0.62 MG | 1.06 MG |
| Pantothenic acid | 0.184 MG | 0.638 MG |
| Vitamin B6 | 0.055 MG | 0.178 MG |
| Folate | 61 UG | 181 UG |
Minerals
calcium
Black bean has 84% more calcium than lentil - lentil has 19mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Lentil is an excellent source of iron and it has 75% more iron than black bean - lentil has 3.3mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both lentils and black beans are high in potassium. Lentil has 20% more potassium than black bean - lentil has 369mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and lentils contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.037 G |
| Total | 0.057 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than black bean per 100 grams.
| Black Beans | Lentils | |
|---|---|---|
| linoleic acid | 0.068 G | 0.137 G |
| Total | 0.068 G | 0.137 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Lentils .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Black Beans g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lentils or black beans contain more calories in 100 grams?Lentil is high in calories and black bean has 20% less calories than lentil - lentil has 116 calories in 100g and black bean has 91 calories.
Does lentils or black beans have more carbohydrates?
By weight, lentils and black beans contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does lentils or black beans contain more iron?
Lentil is an abundant source of iron and it has 80% more iron than black bean - lentil has 3.3mg of iron in 100 grams and black bean has 1.9mg of iron.
Does lentils or black beans contain more potassium?
Both lentils and black beans are high in potassium. Lentil has 20% more potassium than black bean - lentil has 369mg of potassium in 100 grams and black bean has 308mg of potassium.