Kidney Beans vs. Lentils
Nutrition comparison of Kidney 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
kidney beans
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and lentils:
- Both lentils and kidney beans are high in calories, dietary fiber, potassium and protein.
- Kidney bean is a great source of calcium.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and kidney beans are high in calories. Lentil is very similar to lentil for calories - lentil has 116 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is lighter in protein, heavier in fat and similar to lentils for carbs. Kidney beans has a macronutrient ratio of 26:67:7 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Lentils | |
|---|---|---|
| Protein | 26% | 30% |
| Carbohydrates | 67% | 67% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and kidney beans contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both lentils and kidney beans are high in dietary fiber. Lentil has 32% more dietary fiber than kidney bean - lentil has 7.9g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both lentils and kidney beans are high in protein. Lentil has 11% more protein than kidney bean - lentil has 9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both lentils and kidney beans are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Lentils and kidney beans contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Lentils and kidney beans contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Lentils and kidney beans contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Lentils and kidney beans contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both kidney beans and lentils contain significant amounts of Vitamin B6.
| Kidney Beans | Lentils | |
|---|---|---|
| Thiamin | 0.06 MG | 0.169 MG |
| Riboflavin | 0.015 MG | 0.073 MG |
| Niacin | 0.417 MG | 1.06 MG |
| Pantothenic acid | ~ | 0.638 MG |
| Vitamin B6 | 0.113 MG | 0.178 MG |
| Folate | 23 UG | 181 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 205% more calcium than lentil - lentil has 19mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Lentil is an excellent source of iron and it has 122% more iron than kidney bean - lentil has 3.3mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both lentils and kidney beans are high in potassium. Lentil has 48% more potassium than kidney bean - lentil has 369mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Kidney Beans | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.037 G |
| Total | 0.132 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and lentils contain significant amounts of linoleic acid.
| Kidney Beans | Lentils | |
|---|---|---|
| linoleic acid | 0.217 G | 0.137 G |
| Total | 0.217 G | 0.137 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) .
Kidney Beans g
()
|
Daily Values (%) |
Cooked Lentils g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 kidney beans contain more calories in 100 grams?Both lentils and kidney beans are high in calories. Lentil is quite similar to lentil for calories - lentil has 116 calories in 100g and kidney bean has 121 calories.
Does lentils or kidney beans have more carbohydrates?
By weight, lentils and kidney beans contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does lentils or kidney beans contain more iron?
Lentil is an abundant source of iron and it has 120% more iron than kidney bean - lentil has 3.3mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does lentils or kidney beans contain more potassium?
Both lentils and kidney beans are high in potassium. Lentil has 50% more potassium than kidney bean - lentil has 369mg of potassium in 100 grams and kidney bean has 250mg of potassium.