Black Beans (Raw)vsLentils (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Lentils (Raw) has 352 calories and 25g protein per 100g Lentils (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Lentils (Raw)
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
Lentils (Raw) has 6.5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 352kcal18% | <0.1kcal |
| Protein | 22g43% | 25g49% | <0.1g |
| Total Fat | 1.4g2% | 1.1g1% | +0.36g |
| Saturated Fat | 0.37g2% | 0.15g1% | +0.21g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 63g23% | <0.1g |
| Dietary Fiber | 16g55% | 11g38% | +4.8g |
| Sugars | 2.1g | 2.0g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 4.5mg5% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.49mg3% | <0.1mg |
| Vitamin K | 5.6mcg5% | 5.0mcg4% | +0.60mcg |
| Vitamin B6 | 0.29mg17% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 479mcg120% | <0.1mcg |
| Thiamin (B1) | 0.90mg75% | 0.87mg73% | +<0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.21mg16% | <0.1mg |
| Niacin (B3) | 2.0mg12% | 2.6mg16% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 6.0mg0% | <0.1mg |
| Calcium | 123mg9% | 35mg3% | +88mg |
| Iron | 5.0mg28% | 6.5mg36% | <0.1mg |
| Potassium | 1480mg31% | 677mg14% | +803mg |
| Phosphorus | 352mg28% | 281mg22% | +71mg |
| Magnesium | 171mg41% | 47mg11% | +124mg |
| Zinc | 3.6mg33% | 3.3mg30% | +0.38mg |
| Copper | 0.84mg93% | 0.75mg84% | +<0.1mg |
| Manganese | 1.1mg46% | 1.4mg60% | <0.1mg |
| Selenium | 3.2mcg6% | 0.10mcg0% | +3.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) and Lentils (Raw) have nearly identical calorie content at 341 and 352 kcal per 100g respectively.
Protein: Lentils (Raw) provides more protein with 24.6g versus 21.6g per 100g. In terms of protein-to-calorie efficiency, Lentils (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) has more fat (1.42g vs 1.06g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin C (Lentils (Raw): 4.5mg vs 0mg), Vitamin E (Lentils (Raw): 0.49mg vs 0.21mg).
Key Minerals: Notable mineral differences include Selenium (Black Beans (Raw): 3.2mcg vs 0.1mcg), Magnesium (Black Beans (Raw): 171mg vs 47mg), Calcium (Black Beans (Raw): 123mg vs 35mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Lentils (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 21.6g for Black Beans (Raw).
- Which is lower in calories, Black Beans (Raw) or Lentils (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 352 kcal.
- Is Black Beans (Raw) or Lentils (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Lentils (Raw) has 352 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Lentils (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 1.42g.
- Which has more fiber, Black Beans (Raw) or Lentils (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 10.7g.