Beluga Lentils vs Black Beans: How Are They Different?
Beluga Lentils and black beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare beluga lentils and black beans and help you learn more about their similarities and differences.
Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.
They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.
Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.
They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.
Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.
Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.
Beluga Lentils is an excellent source of Vitamin B9 (Folate).
It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Black beans (Phaseolus vulgaris) are a type of legume that are native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and rich, nutty flavor.
Black beans are also a good source of antioxidants. They have been shown to have a number of potential health benefits, including reducing the risk of certain types of cancer and helping to lower cholesterol levels.
They are easy to incorporate into a wide range of recipes and can be enjoyed in dishes such as black bean soup, burritos, and salads.
Black Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Beluga Lentils vs Black Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs black beans.
This comparison will start by comparing the caloric value of beluga lentils and black beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Beluga Lentils||Black Beans|
|Energy||343 kcal||341 kcal|
|Carbs||60 g||62.4 g|
|Sugar||2.86 g||2.12 g|
|Fiber||31.4 g||15.5 g|
|Protein||25.71 g||21.6 g|
|Fat||0 g||1.42 g|
|Saturated Fat||0 g||0.366 g|
Beluga Lentils vs Black Beans Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing black beans vs beluga lentils for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 343 calories per 100 grams of beluga lentils.
However, both beluga lentils and black beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Beluga Lentils vs Black Beans Protein
Legumes and most legume products, including beluga lentils and black beans, are important sources of plant-based protein.
Beluga Lentils offers around 16% more protein than black beans.
Beluga Lentils has 25.7 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.
Beluga Lentils vs Black Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and black beans.
The total amount of carbohydrates is around 4% higher in black beans than in beluga lentils. They have 62.4 grams per 100 grams, compared to 60 grams in beluga lentils.
There’s less sugar in black beans than in beluga lentils, 25% precisely.
One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of beluga lentils contains 0.8 grams.
Lastly, let’s take a look at the dietary fiber in beluga lentils and black beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than black beans which beluga lentils offers 4.3 grams per portion.
Beluga Lentils vs Black Beans Fats
Like most other legumes, with the exception of lupins and peanuts, beluga lentils and black beans are low in fat.
Fats in beluga lentils and black beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in beluga lentils and black beans:
- Beluga Lentils: 0 grams per 100 grams
- Black Beans: 1.4 per 100 grams
Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.
Beluga Lentils and black beans contain 0 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Beluga Lentils vs Black Beans Vitamins Content
This section will discuss the vitamin content of beluga lentils and black beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, black beans have a higher amount of vitamin C.
Beluga Lentils and black beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins beluga lentils and black beans contain side by side, so you can easily compare them.
|Beluga Lentils||Black Beans|
|Vitamin A||0||17 IU|
|Vitamin C||5.1 mg||0|
|Vitamin B1 (Thiamine)||0.176 mg||0.9 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.193 mg|
|Vitamin B3 (Niacin)||1.438 mg||1.96 mg|
|Vitamin B5 (Pantothenic acid)||0.06 mg||0.899 mg|
|Vitamin B6 (Pyroxidine)||0.1 mg||0.286 mg|
|Vitamin B9 (Folate)||176 µg||444 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.21 mg|
|Vitamin K||0||5.6 µg|
Beluga Lentils vs Black Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and black beans comparison focuses on their mineral content.
Beluga Lentils is a better source of calcium, magnesium, potassium, selenium, and sodium than black beans.
On the other hand, black beans are a higher amount of copper, iron, manganese, phosphorus, and zinc.
Beluga Lentils and black beans contain the same amount of fluoride.
Check out the table below to learn how beluga lentils and black beans compare when it comes to mineral content.
|Beluga Lentils||Black Beans|
|Calcium||57 mg||123 mg|
|Copper||1.599 mg||0.841 mg|
|Iron||7.71 mg||5.02 mg|
|Magnesium||39 mg||171 mg|
|Manganese||1.493 mg||1.06 mg|
|Phosphorus||776 mg||352 mg|
|Potassium||81 mg||1480 mg|
|Selenium||0.8 µg||3.2 µg|
|Zinc||4.03 mg||3.65 mg|
The Final Word
Beluga Lentils and black beans are highly nutritious and a great addition to a plant-based diet.
Both beluga lentils and black beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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