Kidney Beans vs Lentils: How To Choose?

Kidney 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 kidney beans and lentils and help you learn more about their similarities and differences.

Kidney Beans

Kidney beans (Phaseolus vulgaris) are a type of legume 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, as well as their rich, nutty flavor.

Kidney beans 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 kidney bean soup, chili, and salads.

In addition to being a nutritious food, kidney beans 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.

Kidney 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), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.

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.

Kidney 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 kidney beans vs lentils.

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

Kidney 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 kidney beans vs lentils for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 352 calories per 100 grams of lentils.

However, both kidney 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.

Kidney Beans vs Lentils Protein

Legumes and most legume products, including kidney beans and lentils, are important sources of plant-based protein.

Lentils offer around 4% more protein than kidney beans.

Lentils have 24.6 grams of protein per 100 grams, while kidney beans have 23.6 grams of protein per 100 grams.

Kidney 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 kidney beans and lentils.

The total amount of carbohydrates is around 5% higher in lentils than in kidney beans. They have 63.4 grams per 100 grams, compared to 60 grams in kidney beans.

?>

One handful of kidney 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 kidney beans and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, kidney beans are a better source of fiber than lentils which kidney beans offer 3 grams per portion.

Kidney Beans vs Lentils Fats

Like most other legumes, with the exception of lupins and peanuts, kidney beans and lentils are low in fat.

Fats in kidney beans and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in kidney beans and lentils:

• Kidney Beans: 0.8 grams per 100 grams
• Lentils: 1.1 per 100 grams

Speaking of saturated fats, kidney beans are 50% lower in saturated fats.

Kidney Beans and lentils contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Kidney Beans vs Lentils Vitamins Content

This section will discuss the vitamin content of kidney beans and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Kidney Beans have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, lentils have a higher amount of vitamin B2 (Riboflavin), and vitamin K.

Kidney Beans and lentils contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Kidney 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 kidney beans and lentils comparison focuses on their mineral content.

Kidney Beans are a better source of manganese, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, selenium, and sodium.

Check out the table below to learn how kidney beans and lentils compare when it comes to mineral content.

The Final Word

Kidney Beans and lentils are highly nutritious and a great addition to a plant-based diet.

Both kidney 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.