Lentils vs. Green Bean
Nutrition comparison of Cooked Lentils and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and green bean:
- Both green bean and lentils are high in dietary fiber and potassium.
- Green bean has 65% less carbohydrates than lentil.
- Green bean is a great source of Vitamin C.
- Lentil has more thiamin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and green bean has 73% less calories than lentil - green bean has 31 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to green bean for fat. Lentils has a macronutrient ratio of 30:67:3 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Green Bean | |
|---|---|---|
| Protein | 30% | 20% |
| Carbohydrates | 67% | 76% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 65% less carbohydrates than lentil - green bean has 7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both green bean and lentils are high in dietary fiber. Lentil has 193% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Green bean and lentils contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 393% more protein than green bean - green bean has 1.8g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both green bean and lentils are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 713% more Vitamin C than lentil - green bean has 12.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Green bean has more Vitamin A than lentil - green bean has 35ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Green bean and lentils contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Green bean has 24 times more Vitamin K than lentil - green bean has 43ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, pantothenic acid and folate. Both lentils and green bean contain significant amounts of riboflavin, niacin and Vitamin B6.
| Lentils | Green Bean | |
|---|---|---|
| Thiamin | 0.169 MG | 0.082 MG |
| Riboflavin | 0.073 MG | 0.104 MG |
| Niacin | 1.06 MG | 0.734 MG |
| Pantothenic acid | 0.638 MG | 0.225 MG |
| Vitamin B6 | 0.178 MG | 0.141 MG |
| Folate | 181 UG | 33 UG |
Minerals
calcium
Green bean has 95% more calcium than lentil - green bean has 37mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 223% more iron than green bean - green bean has 1mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both green bean and lentils are high in potassium. Lentil has 75% more potassium than green bean - green bean has 211mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Lentils | Green Bean | |
|---|---|---|
| beta-carotene | 5 UG | 379 UG |
| alpha-carotene | ~ | 69 UG |
| lutein + zeaxanthin | ~ | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lentils and green bean contain significant amounts of alpha linoleic acid (ALA).
| Lentils | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.069 G |
| Total | 0.037 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than green bean per 100 grams.
| Lentils | Green Bean | |
|---|---|---|
| linoleic acid | 0.137 G | 0.044 G |
| Total | 0.137 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Green Bean (Beans, snap, green, raw) .
Cooked Lentils g
()
|
Daily Values (%) |
Green Bean 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 green bean or lentils contain more calories in 100 grams?Lentil is high in calories and green bean has 70% less calories than lentil - green bean has 31 calories in 100g and lentil has 116 calories.
Does green bean or lentils have more carbohydrates?
By weight, green bean has 70% fewer carbohydrates than lentil - green bean has 7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does green bean or lentils contain more iron?
Lentil is an abundant source of iron and it has 220% more iron than green bean - green bean has 1mg of iron in 100 grams and lentil has 3.3mg of iron.
Does green bean or lentils contain more potassium?
Both green bean and lentils are high in potassium. Lentil has 80% more potassium than green bean - green bean has 211mg of potassium in 100 grams and lentil has 369mg of potassium.