Kidney Beans vs Pink or Red Lentils: How To Choose?
Kidney 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 kidney beans and pink or red 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.
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).
Kidney 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 kidney beans vs pink or red lentils.
This comparison will start by comparing the caloric value of kidney beans and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Kidney Beans | Pink or Red Lentils | |
---|---|---|
Energy | 333 kcal | 358 kcal |
Carbs | 60 g | 63.1 g |
Sugar | 2.23 g | 7.5 g |
Fiber | 24.9 g | 10.8 g |
Protein | 23.6 g | 23.9 g |
Fat | 0.83 g | 2.17 g |
Saturated Fat | 0.12 g | 0.379 g |
Kidney 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 kidney beans vs pink or red lentils for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 358 calories per 100 grams of pink or red lentils.
However, both kidney 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.
Kidney Beans vs Pink or Red Lentils Protein
Legumes and most legume products, including kidney beans and pink or red lentils, are important sources of plant-based protein.
Pink or Red Lentils offer around 1% more protein than kidney beans.
Pink or Red Lentils have 23.9 grams of protein per 100 grams, while kidney beans have 23.6 grams of protein per 100 grams.
Kidney 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 kidney beans and pink or red lentils.
The total amount of carbohydrates is around 5% higher in pink or red lentils than in kidney beans. They have 63.1 grams per 100 grams, compared to 60 grams in kidney beans.
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There’s less sugar in kidney beans than in pink or red lentils, 71% precisely.
One handful of kidney 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 kidney 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 7 grams of fiber per portion, kidney beans are a better source of fiber than pink or red lentils which kidney beans offer 3 grams per portion.
Kidney Beans vs Pink or Red Lentils Fats
Like most other legumes, with the exception of lupins and peanuts, kidney beans and pink or red lentils are low in fat.
Fats in kidney beans and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in kidney beans and pink or red lentils:
- Kidney Beans: 0.8 grams per 100 grams
- Pink or Red Lentils: 2.2 per 100 grams
Speaking of saturated fats, kidney beans are 75% lower in saturated fats.
Kidney Beans and pink or red lentils contain 0.1 grams and 0.4 grams of saturated fat per 100 grams, respectively.
Kidney Beans vs Pink or Red Lentils Vitamins Content
This section will discuss the vitamin content of kidney 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.
Kidney Beans have a higher amount of vitamin A, vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
However, pink or red lentils have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).
Kidney 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 kidney beans and pink or red lentils contain side by side, so you can easily compare them.
Kidney Beans | Pink or Red Lentils | |
---|---|---|
Vitamin A | 0 | 58 IU |
Vitamin C | 4.5 mg | 1.7 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.529 mg | 0.51 mg |
Vitamin B2 (Riboflavin) | 0.219 mg | 0.106 mg |
Vitamin B3 (Niacin) | 2.06 mg | 1.5 mg |
Vitamin B5 (Pantothenic acid) | 0.78 mg | 0.348 mg |
Vitamin B6 (Pyroxidine) | 0.397 mg | 0.403 mg |
Vitamin B9 (Folate) | 394 µg | 204 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.22 mg | 1.95 mg |
Vitamin K | 19 µg | 70 µg |
Kidney 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 kidney beans and pink or red lentils comparison focuses on their mineral content.
Kidney Beans are a better source of copper, manganese, and zinc than pink or red lentils.
On the other hand, pink or red lentils are a higher amount of calcium, iron, magnesium, phosphorus, potassium, selenium, and sodium.
Kidney Beans and pink or red lentils contain the same amount of fluoride.
Check out the table below to learn how kidney beans and pink or red lentils compare when it comes to mineral content.
Kidney Beans | Pink or Red Lentils | |
---|---|---|
Calcium | 143 mg | 48 mg |
Copper | 0.958 mg | 1.3 mg |
Fluoride | 2.2 µg | 2.2 µg |
Iron | 8.2 mg | 7.39 mg |
Magnesium | 140 mg | 59 mg |
Manganese | 1.02 mg | 1.72 mg |
Phosphorus | 407 mg | 294 mg |
Potassium | 1410 mg | 668 mg |
Selenium | 3.2 µg | 0 |
Sodium | 24 mg | 7 mg |
Zinc | 2.79 mg | 3.6 mg |
The Final Word
Kidney Beans and pink or red lentils are highly nutritious and a great addition to a plant-based diet.
Both kidney 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.
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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