Lentils vs Black Beans: Nutrition Comparison

Lentils and black beans are both nutritional powerhouses in the legume family and staples of plant-based eating worldwide. Both are rich in plant protein, dietary fibre, and important minerals including iron, magnesium, and folate. Lentils cook faster than black beans and are slightly higher in protein and iron per serving. Black beans are richer in antioxidants — particularly anthocyanins responsible for their dark colour — and have a slightly lower glycaemic index. Both are outstanding choices for anyone looking to increase plant protein and fibre intake. Rotating between the two provides a broad range of phytonutrients and amino acid profiles.

Which has more calories, Lentils or Black Beans?

Lentils has 229.7 calories and Black Beans has 182.2 calories per comparable serving. Lentils is the more calorie-dense of the two.

Which has more protein, Lentils or Black Beans?

Lentils provides 17.9g of protein versus 12.2g in Black Beans. Lentils is the higher-protein choice.

Which has less fat, Lentils or Black Beans?

Lentils contains 0.8g of fat compared with 0g in Black Beans. Black Beans is the leaner option.

Which has less saturated fat, Lentils or Black Beans?

Lentils has 0.1g of saturated fat and Black Beans has 0g. Black Beans is lower in saturated fat.

Which has more sodium, Lentils or Black Beans?

Lentils contains 4mg of sodium versus 594mg in Black Beans. Black Beans is substantially higher in sodium.

Which has more fiber, Lentils or Black Beans?

Lentils has 15.6g of fiber and Black Beans has 9.1g. Lentils provides more fiber.