Kidney Beans (Raw)vsLentils (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Lentils (Raw) has 352 calories and 25g protein per 100g Lentils (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Lentils (Raw)
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) is the heart-friendlier option with more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) provides 83mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Kidney Red | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 352kcal18% | <0.1kcal |
| Protein | 23g45% | 25g49% | <0.1g |
| Total Fat | 1.1g1% | 1.1g1% | — |
| Saturated Fat | 0.15g1% | 0.15g1% | — |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 63g23% | <0.1g |
| Dietary Fiber | 15g54% | 11g38% | +4.5g |
| Sugars | 2.1g | 2.0g | +<0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 4.5mg5% | 4.5mg5% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.49mg3% | <0.1mg |
| Vitamin K | 5.6mcg5% | 5.0mcg4% | +0.60mcg |
| Vitamin B6 | 0.40mg23% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 479mcg120% | <0.1mcg |
| Thiamin (B1) | 0.61mg51% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | 0.21mg17% | 0.21mg16% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 2.6mg16% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 6.0mg0% | +6.0mg |
| Calcium | 83mg6% | 35mg3% | +48mg |
| Iron | 6.7mg37% | 6.5mg36% | +0.18mg |
| Potassium | 1360mg29% | 677mg14% | +683mg |
| Phosphorus | 406mg32% | 281mg22% | +125mg |
| Magnesium | 138mg33% | 47mg11% | +91mg |
| Zinc | 2.8mg25% | 3.3mg30% | <0.1mg |
| Copper | 0.70mg78% | 0.75mg84% | <0.1mg |
| Manganese | 1.1mg48% | 1.4mg60% | <0.1mg |
| Selenium | 3.2mcg6% | 0.10mcg0% | +3.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) and Lentils (Raw) have nearly identical calorie content at 337 and 352 kcal per 100g respectively.
Protein: Lentils (Raw) provides more protein with 24.6g versus 22.5g per 100g. In terms of protein-to-calorie efficiency, Lentils (Raw) offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Kidney Beans (Raw) has 1.06g and Lentils (Raw) has 1.06g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lentils (Raw): 2mcg vs 0mcg), Vitamin E (Lentils (Raw): 0.49mg vs 0.21mg), Thiamin (B1) (Lentils (Raw): 0.873mg vs 0.608mg).
Key Minerals: Notable mineral differences include Selenium (Kidney Beans (Raw): 3.2mcg vs 0.1mcg), Magnesium (Kidney Beans (Raw): 138mg vs 47mg), Calcium (Kidney Beans (Raw): 83mg 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, Kidney Beans (Raw) or Lentils (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 22.5g for Kidney Beans (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Lentils (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 352 kcal.
- Is Kidney Beans (Raw) or Lentils (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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 more fiber, Kidney Beans (Raw) or Lentils (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 10.7g.