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Black Beans vs Pink or Red Lentils: Which Is Healthier?

This article explains the key similarities and differences between black beans and pink or red lentils, foods from the legumes and legume product group. Read on to learn more about the black beans vs pink or red lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 11, 2023.

Black Beans and pink or red 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 pink or red 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.

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Black Beans vs Pink or Red 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 pink or red lentils.

This comparison will start by comparing the caloric value of black beans and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Black BeansPink or Red Lentils
Energy341 kcal358 kcal
Carbs62.4 g63.1 g
Sugar2.12 g7.5 g
Fiber15.5 g10.8 g
Protein21.6 g23.9 g
Fat1.42 g2.17 g
Saturated Fat0.366 g0.379 g

Black Beans vs Pink or Red 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 pink or red lentils for weight loss, black beans are slightly lower in calories, with 341 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.

However, both black beans and pink or red 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 Pink or Red Lentils Protein

Legumes and most legume products, including black beans and pink or red lentils, are important sources of plant-based protein.

Pink or Red Lentils offer around 10% more protein than black beans.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while black beans have 21.6 grams of protein per 100 grams.

Black Beans vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 1% higher in pink or red lentils than in black beans. They have 63.1 grams per 100 grams, compared to 62.4 grams in black beans.

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There’s less sugar in black beans than in pink or red lentils, 71% precisely.

One handful of black beans (28 grams) contains 0.6 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in black beans and pink or red 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 pink or red lentils which black beans offer 3 grams per portion.

Black Beans vs Pink or Red Lentils Fats

Like most other legumes, with the exception of lupins and peanuts, black beans and pink or red lentils are low in fat.

Fats in black beans and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in black beans and pink or red lentils:

  • Black Beans: 1.4 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, black beans and pink or red lentils contain the same amount of saturated fats, 0.4 grams per 100 grams.

Black Beans vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of black beans and pink or red 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 B6 (Pyroxidine), vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

Black Beans and pink or red lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins black beans and pink or red lentils contain side by side, so you can easily compare them.

Black BeansPink or Red Lentils
Vitamin A17 IU58 IU
Vitamin C01.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.9 mg0.51 mg
Vitamin B2 (Riboflavin)0.193 mg0.106 mg
Vitamin B3 (Niacin)1.96 mg1.5 mg
Vitamin B5 (Pantothenic acid)0.899 mg0.348 mg
Vitamin B6 (Pyroxidine)0.286 mg0.403 mg
Vitamin B9 (Folate)444 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.21 mg1.95 mg
Vitamin K5.6 µg70 µg

Black Beans vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Black Beans are a better source of copper, fluoride, iron, manganese, and sodium than pink or red lentils.

On the other hand, pink or red lentils are a higher amount of calcium, magnesium, phosphorus, potassium, selenium, and zinc.

Check out the table below to learn how black beans and pink or red lentils compare when it comes to mineral content.

Black BeansPink or Red Lentils
Calcium123 mg48 mg
Copper0.841 mg1.3 mg
Fluoride02.2 µg
Iron5.02 mg7.39 mg
Magnesium171 mg59 mg
Manganese1.06 mg1.72 mg
Phosphorus352 mg294 mg
Potassium1480 mg668 mg
Selenium3.2 µg0
Sodium5 mg7 mg
Zinc3.65 mg3.6 mg

The Final Word

Black Beans and pink or red lentils are highly nutritious and a great addition to a plant-based diet.

Both black beans and pink or red 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.

Sources

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