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

Pink or Red 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 pink or red lentils and winged beans and help you learn more about their similarities and differences.
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).
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).
Pink or Red 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 pink or red lentils vs winged beans.
This comparison will start by comparing the caloric value of pink or red lentils and winged beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Pink or Red Lentils | Winged Beans | |
---|---|---|
Energy | 358 kcal | 409 kcal |
Carbs | 63.1 g | 41.71 g |
Fiber | 10.8 g | 25.9 g |
Protein | 23.9 g | 29.65 g |
Fat | 2.17 g | 16.32 g |
Saturated Fat | 0.379 g | 2.303 g |
Pink or Red 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 pink or red lentils vs winged beans for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 409 calories per 100 grams of winged beans.
However, both pink or red 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.
Pink or Red Lentils vs Winged Beans Protein
Legumes and most legume products, including pink or red lentils and winged beans, are important sources of plant-based protein.
Winged Beans offers around 19% more protein than pink or red lentils.
Winged Beans has 29.7 grams of protein per 100 grams, while pink or red lentils have 23.9 grams of protein per 100 grams.
Pink or Red 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 pink or red lentils and winged beans.
The total amount of carbohydrates is around 34% higher in pink or red lentils than in winged beans. They have 63.1 grams per 100 grams, compared to 41.7 grams in winged beans.
There’s less sugar in winged beans than in pink or red lentils, 100% precisely.
One handful of winged beans (28 grams) contains 0 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 pink or red 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 pink or red lentils which offers 3 grams per portion.
Pink or Red Lentils vs Winged Beans Fats
Like most other legumes, with the exception of lupins and peanuts, pink or red lentils and winged beans are low in fat.
Fats in pink or red lentils and winged beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pink or red lentils and winged beans:
- Pink or Red Lentils: 2.2 grams per 100 grams
- Winged Beans: 16.3 per 100 grams
Speaking of saturated fats, pink or red lentils are 83% lower in saturated fats.
Pink or Red Lentils and winged beans contain 0.4 grams and 2.3 grams of saturated fat per 100 grams, respectively.
Pink or Red Lentils vs Winged Beans Vitamins Content
This section will discuss the vitamin content of pink or red 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.
Pink or Red Lentils have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).
However, winged beans has a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Pink or Red Lentils and winged beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pink or red lentils and winged beans contain side by side, so you can easily compare them.
Pink or Red Lentils | Winged Beans | |
---|---|---|
Vitamin A | 58 IU | 0 |
Vitamin C | 1.7 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.51 mg | 1.03 mg |
Vitamin B2 (Riboflavin) | 0.106 mg | 0.45 mg |
Vitamin B3 (Niacin) | 1.5 mg | 3.09 mg |
Vitamin B5 (Pantothenic acid) | 0.348 mg | 0.795 mg |
Vitamin B6 (Pyroxidine) | 0.403 mg | 0.175 mg |
Vitamin B9 (Folate) | 204 µg | 45 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.95 mg | 0 |
Vitamin K | 70 µg | 0 |
Pink or Red 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 pink or red lentils and winged beans comparison focuses on their mineral content.
Pink or Red Lentils are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than winged beans.
On the other hand, winged beans is a higher amount of fluoride.
Check out the table below to learn how pink or red lentils and winged beans compare when it comes to mineral content.
Pink or Red Lentils | Winged Beans | |
---|---|---|
Calcium | 48 mg | 440 mg |
Copper | 1.3 mg | 2.88 mg |
Fluoride | 2.2 µg | 0 |
Iron | 7.39 mg | 13.44 mg |
Magnesium | 59 mg | 179 mg |
Manganese | 1.72 mg | 3.721 mg |
Phosphorus | 294 mg | 451 mg |
Potassium | 668 mg | 977 mg |
Selenium | 0 | 8.2 µg |
Sodium | 7 mg | 38 mg |
Zinc | 3.6 mg | 4.48 mg |
The Final Word
Pink or Red Lentils and winged beans are highly nutritious and a great addition to a plant-based diet.
Both pink or red 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.
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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