Bean vs. Lentil — Health Impact and Nutrition Comparison

Calories

Lentils contain 116 calories per hundred grams, whereas the same amount of beans provides 105 calories.

Protein

Lentils contain 9.02g of protein, whereas beans provide 4.8g. Lentils are higher in all essential amino acids, particularly leucine, lysine, and threonine. Lentils and beans are gluten-free.

Fats

Lentils and canned beans contain less than 1g of fat. Lentils are high in monounsaturated and polyunsaturated fats, whereas beans contain more polyunsaturated fats.

Both are cholesterol-free.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Bean

0

Saturated Fat: Sat. Fat 0.103 g

Monounsaturated Fat: Mono. Fat 0.035 g

Polyunsaturated fat: Poly. Fat 0.172 g

Lentil

3

Saturated Fat: Sat. Fat 0.053 g

Monounsaturated Fat: Mono. Fat 0.064 g

Polyunsaturated fat: Poly. Fat 0.175 g

Contains less Sat. FatSaturated Fat	-48.5%
Contains more Mono. FatMonounsaturated Fat	+82.9%

~equal in Polyunsaturated fat ~0.175g

Carbohydrates

Both have almost equal amounts of carbs. 100g of beans contain 20.49g of carbohydrates, of which 5.5g are dietary fiber and 14.9g are net carbs. Lentils contain 20.13g of carbs, of which 7.9 g are dietary fiber and 12.23g are net carbs.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Bean

0

Lentil

0

Vitamins

Lentils contain 7.5 times more folate and 2.5 times more vitamin B3, two times more vitamin K, and B5, whereas canned beans provide 13 times more vitamin A and two times more vitamin C. 

Both contain almost equal amounts of vitamin E, B1, B2, and B6.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Bean

3

Lentil

7

Contains more Vitamin CVitamin C	+106.7%
Contains more Vitamin AVitamin A	+1225%
Contains more Vitamin EVitamin E	+36.4%

Contains more Vitamin B1Vitamin B1	+12.7%
Contains more Vitamin B2Vitamin B2	+21.7%
Contains more Vitamin B3Vitamin B3	+146.5%
Contains more Vitamin B6Vitamin B6	+36.9%
Contains more Vitamin KVitamin K	+112.5%
Contains more FolateFolate	+654.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~32.7mg

Minerals

Lentils provide more potassium, phosphorus, manganese, and iron. Canned beans, on the other hand, are higher in calcium and selenium. 

Lentils contain 369mg of potassium and 180mg of phosphorus, whereas canned beans provide 50 mg of calcium. Both contain almost equal amounts of magnesium, zinc, and copper.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Bean

3

Lentil

6

Contains more CalciumCalcium	+163.2%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+60.7%

Contains more MagnesiumMagnesium	+12.5%
Contains more PotassiumPotassium	+24.7%
Contains more IronIron	+1048.3%
Contains more CopperCopper	+21.8%
Contains more PhosphorusPhosphorus	+73.1%

~equal in Zinc ~1.27mg

Oxalates 

The oxalate content of lentils is 13mg per 100 grams, and the oxalate content of beans is 27mg per 100 grams. Both are considered to be low in oxalates.

Glycemic Index

Lentils and canned beans are low-GI foods. Lentils have a glycemic index 29, whereas canned beans have a GI of 33.

Insulin Index

Lentil's insulin index is 58, whereas the insulin index of canned beans is 34.

Acidity

The PRAL value of lentils is 2.1, and the PRAL value of canned beans is -1.5. Lentils are acidic, whereas beans are alkaline.

Cardiovascular Health

Lentils have been linked to lower risk factors for heart disease, such as improved cholesterol levels, reduced triglycerides, and potential blood pressure-lowering effects (1, 2, 3). Additionally, lentils are a good source of folate, which can help prevent the accumulation of excess homocysteine in the body, a risk factor for heart disease (3).  

In contrast, the discussion about canned beans raises concerns about their salt content. Hypertension, kidney disease, and stroke are linked to a high salt intake (4,5). Nitrates and nitrites are contextualized in canned beans, acknowledging that they can disrupt blood flow and oxygen supply if consumed excessively (6, 7). However, these compounds may play an essential role in the body when consumed in small amounts. They contribute to nitric oxide production, positively affecting blood pressure, blood clotting, and heart disease risk (8, 9). For individuals looking to prioritize heart health, lentils, and canned beans have nutritional value, but sodium intake and canned bean sources should be considered.

Diabetes

Canned beans are a convenient source of plant-based protein that supports protein needs crucial for weight management (10).  Diabetes, metabolic syndrome, and heart disease can be reduced with a plant-based diet, which includes lentils and canned beans (11, 12).  On the other hand, lentils stand out for their richness in polyphenols and health-promoting phytochemicals that may contribute to enhanced blood sugar levels (13, 14).  Animal studies suggest that lentil consumption can lower blood sugar independently of macronutrient content, and the retention of polyphenol benefits after cooking adds to their appeal (15). However, it's important to note that while these findings are promising, human studies are required for more conclusive evidence on the health benefits of both lentils and canned beans.

  Digestive Health

Lentils and canned beans both provide essential nutrients but also contain some antinutrients. Phytic acid can reduce mineral absorption from lentils and interfere with protein digestion (16). Trypsin inhibitors in lentils may limit protein digestion (17, 18). Tannins may bind with proteins and inhibit nutrition absorption (19).  However, these antinutrients can be reduced through soaking and cooking. On the other hand, both lentils and canned beans are:

• Rich sources of dietary fiber.
• Promoting feelings of fullness.
• Aiding in weight loss (20).  
• Supporting lower blood cholesterol levels (21).  

Canned beans, such as pinto beans, offer a convenient protein source and contribute to gut health as prebiotics, containing compounds with anti-inflammatory and lipid-lowering properties (22, 23). 

Cancer

The findings suggest that polyphenols in canned common beans, significantly darker varieties, may possess chemoprotective potential by influencing apoptosis and protein modulation (24). On the other hand, lentils have been associated with a decreased risk of breast, prostate, colon, and thyroid cancer, demonstrating their ability to induce cancer cell apoptosis and autophagy while inhibiting cell growth (25).