Black Beans vs Lentils: How Do They Compare?
Black Beans and lentils 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 black beans and lentils and help you learn more about their similarities and differences.
Black Beans
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.
Lentils
Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.
They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.
One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.
Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.
They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.
Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.
Black Beans vs Lentils Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing black beans vs lentils.
This comparison will start by comparing the caloric value of black beans and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Black Beans | Lentils | |
---|---|---|
Energy | 341 kcal | 352 kcal |
Carbs | 62.4 g | 63.4 g |
Sugar | 2.12 g | 2.03 g |
Fiber | 15.5 g | 10.7 g |
Protein | 21.6 g | 24.6 g |
Fat | 1.42 g | 1.06 g |
Saturated Fat | 0.366 g | 0.154 g |
Black Beans vs Lentils 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 lentils for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 352 calories per 100 grams of lentils.
However, both black beans and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Black Beans vs Lentils Protein
Legumes and most legume products, including black beans and lentils, are important sources of plant-based protein.
Lentils offer around 12% more protein than black beans.
Lentils have 24.6 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.
Black Beans vs Lentils 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 black beans and lentils.
The total amount of carbohydrates is around 2% higher in lentils than in black beans. They have 63.4 grams per 100 grams, compared to 62.4 grams in black beans.
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One handful of black beans and lentils (28 grams) contains 0.6 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in black beans and lentils.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.3 grams of fiber per portion, black beans are a better source of fiber than lentils which black beans offer 3 grams per portion.
Black Beans vs Lentils Fats
Like most other legumes, with the exception of lupins and peanuts, black beans and lentils are low in fat.
Fats in black beans and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in black beans and lentils:
- Black Beans: 1.4 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 50% lower in saturated fats.
Lentils and black beans contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Black Beans vs Lentils Vitamins Content
This section will discuss the vitamin content of black beans and lentils.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Black Beans have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, lentils have a higher amount of vitamin B1 (Thiamine), and vitamin K.
Black Beans and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins black beans and lentils contain side by side, so you can easily compare them.
Black Beans | Lentils | |
---|---|---|
Vitamin A | 17 IU | 39 IU |
Vitamin C | 0 | 4.5 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.9 mg | 0.873 mg |
Vitamin B2 (Riboflavin) | 0.193 mg | 0.211 mg |
Vitamin B3 (Niacin) | 1.96 mg | 2.6 mg |
Vitamin B5 (Pantothenic acid) | 0.899 mg | 2.14 mg |
Vitamin B6 (Pyroxidine) | 0.286 mg | 0.54 mg |
Vitamin B9 (Folate) | 444 µg | 479 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.21 mg | 0.49 mg |
Vitamin K | 5.6 µg | 5 µg |
Black Beans vs Lentils 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 black beans and lentils comparison focuses on their mineral content.
Black Beans are a better source of iron, manganese, and sodium than lentils.
On the other hand, lentils are a higher amount of calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.
Black Beans and lentils contain the same amount of fluoride.
Check out the table below to learn how black beans and lentils compare when it comes to mineral content.
Black Beans | Lentils | |
---|---|---|
Calcium | 123 mg | 35 mg |
Copper | 0.841 mg | 0.754 mg |
Fluoride | 0 | 0 |
Iron | 5.02 mg | 6.51 mg |
Magnesium | 171 mg | 47 mg |
Manganese | 1.06 mg | 1.39 mg |
Phosphorus | 352 mg | 281 mg |
Potassium | 1480 mg | 677 mg |
Selenium | 3.2 µg | 0.1 µg |
Sodium | 5 mg | 6 mg |
Zinc | 3.65 mg | 3.27 mg |
The Final Word
Black Beans and lentils are highly nutritious and a great addition to a plant-based diet.
Both black beans and lentils 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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