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Lentil vs. Bean — Health Impact and Nutrition Comparison

Article author photo Erna Harutyunyan by Erna Harutyunyan | Last updated on February 21, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Lentil
vs
Bean

Summary

Compared to beans, lentils provide higher levels of folateironphosphorus, and fiber. Regarding daily folate requirements, lentils provide a 39 percent increase, making them an excellent choice. The iron content in lentils is particularly noteworthy, with 3.33mg, a striking 11 times more than the 0.29mg found in beans. Lentils generally have a lower sugar content than beans.

Introduction

Lentils and canned beans are part of the legume family. In terms of nutrition and health, they can, however, differ.

Nutrition

We will compare the nutritional information of canned beans and lentils in this part of the article.

Macronutrients and Calories

Lentils are somewhat denser in nutrients compared to beans. Lentils comprise 70% water and 30% nutrients, while beans contain 73% water.

The average serving size of beans and lentils per person is one cup, weighing around 253g and 198g, respectively.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +87.9%
Contains more OtherOther +106%
~equal in Fats ~0.4g
~equal in Carbs ~20.49g
~equal in Water ~72.6g

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 leucinelysine, 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
Lentil
3
18% 22% 60%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Bean
0
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated Fat -48.5%
Contains more Mono. FatMonounsaturated Fat +82.9%
~equal in Polyunsaturated fat ~0.172g

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
Lentil
0
Bean
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, B1B2, 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.
Lentil
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0.48% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +146.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more Vitamin KVitamin K +112.5%
Contains more FolateFolate +654.2%
Contains more Vitamin CVitamin C +106.7%
Contains more Vitamin AVitamin A +1225%
Contains more Vitamin EVitamin E +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.8mg

Minerals

Lentils provide more potassium, phosphorusmanganese, 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 magnesiumzinc, 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.
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +163.2%
Contains more ZincZinc +10.2%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +60.7%

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.

Weight Loss & Diets

Canned beans, like lentils, are suitable for a vegan diet and can be included in the DASH diet. However, their high carbohydrate content may make them less suitable for the keto diet, which typically involves a low-carbohydrate intake. On the other hand, canned beans and lentils are generally considered compatible with the Mediterranean diet, which emphasizes a balanced and varied intake of fruitsvegetables, whole grains, and legumes.

Similar to lentils, canned beans are not considered paleo-friendly. Because the Paleo diet focuses on foods our ancestors would have access to during the Paleolithic era, legumes, including beans, are often excluded from the diet.

Health Impact

Cardiovascular Health

Lentils have been linked to lower risk factors for heart disease, such as improved cholesterol levelsreduced 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 contentHypertensionkidney 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 pressureblood 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).  Diabetesmetabolic 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, prostatecolon, and thyroid cancer, demonstrating their ability to induce cancer cell apoptosis and autophagy while inhibiting cell growth (25).  

Appearance

Lentils are generally small, driedlens-shaped, and split legumes. They can be found in various colors, such as brown, greenred, and black, and are characterized by their tiny, flat, and round shape. In contrast, canned beans, which include kidneyblackpinto, and white beans, typically have an oval or kidney-shaped appearance. These legumes are more significant than lentils and often have a plump and rounded structure.

Taste and Use

Vegetables and proteins are both essential food groups for keeping our bodies healthy. They are often used in soupsstewssalads, and side dishes. Lentils vary in texture and cooking behavior. Brown lentils are budget-friendly and blend well in soups. Various lentils can make lentil soup, including green, brown, and red. Green lentils, also known as French lentils, maintain firmness and are ideal for salads. When cooked, they become firm, similar to Beluga lentils. Red lentils cook quickly but may lose shape. In addition to being high in fiber, lentils offer a mildearthy flavor, which contributes to various dishes.

Canned beans provide convenient and versatile options for cooking. They are recognized as pulses and dried seeds from legume plants and offer substantial protein, fiber, and vitamins. Combining beans and grains gives vegetarians more amino acids to complete a diet. Make them a standard diet that replaces meat products fully by adding them to curries, soups, and salads.

Article author photo Erna Harutyunyan
Education: General Medicine at YSMU
Last updated: February 21, 2024
Medically reviewed by Elen Khachatrian

Infographic

Lentil vs Bean infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Bean Opinion
Calories 116kcal 105kcal Lentil
Protein 9.02g 4.8g Lentil
Fats 0.38g 0.4g Bean
Vitamin C 1.5mg 3.1mg Bean
Net carbs 12.23g 14.99g Bean
Carbs 20.13g 20.49g Bean
Magnesium 36mg 32mg Lentil
Calcium 19mg 50mg Bean
Potassium 369mg 296mg Lentil
Iron 3.33mg 0.29mg Lentil
Sugar 1.8g 7.78g Lentil
Fiber 7.9g 5.5g Lentil
Copper 0.251mg 0.206mg Lentil
Zinc 1.27mg 1.4mg Bean
Phosphorus 180mg 104mg Lentil
Sodium 2mg 1mg Bean
Vitamin A 8IU 106IU Bean
Vitamin A 0µg 5µg Bean
Vitamin E 0.11mg 0.15mg Bean
Manganese 0.494mg Lentil
Selenium 2.8µg 4.5µg Bean
Vitamin B1 0.169mg 0.15mg Lentil
Vitamin B2 0.073mg 0.06mg Lentil
Vitamin B3 1.06mg 0.43mg Lentil
Vitamin B5 0.638mg Lentil
Vitamin B6 0.178mg 0.13mg Lentil
Vitamin K 1.7µg 0.8µg Lentil
Folate 181µg 24µg Lentil
Choline 32.7mg 30.8mg Lentil
Saturated Fat 0.053g 0.103g Lentil
Monounsaturated Fat 0.064g 0.035g Lentil
Polyunsaturated fat 0.175g 0.172g Lentil
Tryptophan 0.081mg Lentil
Threonine 0.323mg Lentil
Isoleucine 0.39mg Lentil
Leucine 0.654mg Lentil
Lysine 0.63mg Lentil
Methionine 0.077mg Lentil
Phenylalanine 0.445mg Lentil
Valine 0.448mg Lentil
Histidine 0.254mg Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Lentil
11%
Bean
Minerals Daily Need Coverage Score
46%
Lentil
25%
Bean

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 5.98g)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 4)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.4)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.