Lentils vs Vigna Mungo Beans: Difference & Similarities
Lentils and vigna mungo 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 lentils and vigna mungo beans and help you learn more about their similarities and differences.
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.
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Lentils vs Vigna Mungo Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing lentils vs vigna mungo beans.
This comparison will start by comparing the caloric value of lentils and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Lentils||Vigna Mungo Beans|
|Energy||352 kcal||341 kcal|
|Carbs||63.4 g||59 g|
|Sugar||2.03 g||6.6 g|
|Fiber||10.7 g||18.3 g|
|Protein||24.6 g||25.2 g|
|Fat||1.06 g||1.64 g|
|Saturated Fat||0.154 g||0.114 g|
Lentils vs Vigna Mungo 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 vigna mungo beans vs lentils for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 352 calories per 100 grams of lentils.
However, both lentils and vigna mungo 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.
Lentils vs Vigna Mungo Beans Protein
Legumes and most legume products, including lentils and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 2% more protein than lentils.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.
Lentils vs Vigna Mungo 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 lentils and vigna mungo beans.
The total amount of carbohydrates is around 7% higher in lentils than in vigna mungo beans. They have 63.4 grams per 100 grams, compared to 59 grams in vigna mungo beans.
There’s less sugar in lentils than in vigna mungo beans, 67% precisely.
One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in lentils and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than lentils which offer 3 grams per portion.
Lentils vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, lentils and vigna mungo beans are low in fat.
Fats in lentils and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lentils and vigna mungo beans:
- Lentils: 1.1 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 50% lower in saturated fats.
Vigna Mungo Beans and lentils contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.
Lentils vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of lentils and vigna mungo beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Lentils have a higher amount of vitamin B2 (Riboflavin), vitamin E, and vitamin K.
However, vigna mungo beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Lentils and vigna mungo beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lentils and vigna mungo beans contain side by side, so you can easily compare them.
|Lentils||Vigna Mungo Beans|
|Vitamin A||39 IU||23 IU|
|Vitamin C||4.5 mg||0|
|Vitamin B1 (Thiamine)||0.873 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.211 mg||0.254 mg|
|Vitamin B3 (Niacin)||2.6 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||2.14 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.54 mg||0.281 mg|
|Vitamin B9 (Folate)||479 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.49 mg||0.51 mg|
|Vitamin K||5 µg||9 µg|
Lentils vs Vigna Mungo 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 lentils and vigna mungo beans comparison focuses on their mineral content.
Lentils are a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than vigna mungo beans.
Check out the table below to learn how lentils and vigna mungo beans compare when it comes to mineral content.
|Lentils||Vigna Mungo Beans|
|Calcium||35 mg||138 mg|
|Copper||0.754 mg||0.981 mg|
|Iron||6.51 mg||7.57 mg|
|Magnesium||47 mg||267 mg|
|Manganese||1.39 mg||1.53 mg|
|Phosphorus||281 mg||379 mg|
|Potassium||677 mg||983 mg|
|Selenium||0.1 µg||8.2 µg|
|Sodium||6 mg||38 mg|
|Zinc||3.27 mg||3.35 mg|
The Final Word
Lentils and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both lentils and vigna mungo 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?