Lentils vs Winged Beans: How To Choose?

This article explains the key similarities and differences between lentils and winged beans, foods from the legumes and legume product group. Read on to learn more about the lentils vs winged beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 18, 2023.

Lentils and winged 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 winged 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.

Winged Beans

Winged beans (Psophocarpus tetragonolobus) are a tropical legume that is native to Southeast Asia and Africa.

They are also known as asparagus beans or goa beans and are a popular vegetable in many countries in that region.

They are high in protein, fiber, and various vitamins and minerals, making them a nutritious addition to a plant-based diet.

They are typically cooked as a vegetable side dish or in soups and stews. They can also be used as an ingredient in various recipes, such as curries, stir-fries, and salads.

Winged beans are a nutrient-dense food that can provide various health benefits. They are an excellent source of protein, which is essential for building and repairing muscle tissue, and they are also high in fiber, which can help promote healthy digestion.

They also contain various vitamins and minerals, including vitamin C, iron, and potassium, which can support overall health and well-being.

Additionally, their high protein and fiber content makes them filling, aiding in weight management. They may also have antioxidant properties, which can help to protect cells from damage caused by free radicals.

Winged Beans is an excellent source of Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Lentils vs Winged 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 winged beans.

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

LentilsWinged Beans
Energy352 kcal409 kcal
Carbs63.4 g41.71 g
Fiber10.7 g25.9 g
Protein24.6 g29.65 g
Fat1.06 g16.32 g
Saturated Fat0.154 g2.303 g

Lentils vs Winged 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 lentils vs winged beans for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.

However, both lentils and winged 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 Winged Beans Protein

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

Winged Beans offers around 17% more protein than lentils.

Winged Beans has 29.7 grams of protein per 100 grams, while lentils have 24.6 grams of protein per 100 grams.

Lentils vs Winged 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 winged beans.

The total amount of carbohydrates is around 34% higher in lentils than in winged beans. They have 63.4 grams per 100 grams, compared to 41.7 grams in winged beans.

There’s less sugar in winged beans than in lentils, 100% precisely.

One handful of winged beans (28 grams) contains 0 grams of sugar, while the same amount of lentils contains 0.6 grams.

Lastly, let’s take a look at the dietary fiber in lentils and winged beans.

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

With 7.3 grams of fiber per portion, winged beans is a better source of fiber than lentils which offers 3 grams per portion.

Lentils vs Winged Beans Fats

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

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

Total fat in lentils and winged beans:

  • Lentils: 1.1 grams per 100 grams
  • Winged Beans: 16.3 per 100 grams

Speaking of saturated fats, lentils are 91% lower in saturated fats.

Lentils and winged beans contain 0.2 grams and 2.3 grams of saturated fat per 100 grams, respectively.

Lentils vs Winged Beans Vitamins Content

This section will discuss the vitamin content of lentils and winged 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 B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Lentils and winged beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

LentilsWinged Beans
Vitamin A39 IU0
Vitamin C4.5 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.873 mg1.03 mg
Vitamin B2 (Riboflavin)0.211 mg0.45 mg
Vitamin B3 (Niacin)2.6 mg3.09 mg
Vitamin B5 (Pantothenic acid)2.14 mg0.795 mg
Vitamin B6 (Pyroxidine)0.54 mg0.175 mg
Vitamin B9 (Folate)479 µg45 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.49 mg0
Vitamin K5 µg0

Lentils vs Winged 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 winged beans comparison focuses on their mineral content.

Lentils are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than winged beans.

Lentils and winged beans contain the same amount of fluoride.

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

LentilsWinged Beans
Calcium35 mg440 mg
Copper0.754 mg2.88 mg
Iron6.51 mg13.44 mg
Magnesium47 mg179 mg
Manganese1.39 mg3.721 mg
Phosphorus281 mg451 mg
Potassium677 mg977 mg
Selenium0.1 µg8.2 µg
Sodium6 mg38 mg
Zinc3.27 mg4.48 mg

The Final Word

Lentils and winged beans are highly nutritious and a great addition to a plant-based diet.

Both lentils and winged 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.


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