Black Beans vs Red Lentils: Nutrition, Calories & Protein Compared


Black beans vs Red lentils
Nutrition Facts
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Black Beans vs Red Lentils 100g Compare
per 100g | Black beans | Red lentils |
---|---|---|
Calories | 341 | 358 |
Carbohydrates | 62.36 g | 63.1 g |
Fat | 1.42 g | 2.17 g |
Dietary fiber | 15.5 g | 10.8 g |
Protein | 21.6 g | 23.91 g |
Water | 11.02 g | 7.82 g |
Calcium | 123 mg | 48 mg |
Iron | 5.02 mg | 7.39 mg |
Magnessium | 171 mg | 59 mg |
Potassium | 1483 mg | 668 mg |
Sodium | 5 mg | 7 mg |
Vitaminium A | 17 µg | 58 µg |
Vitaminium B1 (Thiamine) | 0.9 mg | 0.51 mg |
Vitaminium B2 (riboflavin) | 0.193 mg | 0.106 mg |
Vitaminium B3 (Niacin) | 1.955 mg | 1.495 mg |
Vitaminium B6 | 0.286 mg | 0.403 mg |
Vitaminium B9 (Folic acid) | 0.444 mg | 0.204 mg |
When it comes to choosing between black beans and red lentils, it might seem like a simple decision based on personal taste preferences. However, diving deeper into the world of these two nutritious powerhouses reveals a tapestry of benefits, culinary uses, and nutritional profiles that might influence your choice depending on your health goals and dietary needs. Both black beans and red lentils are celebrated for their high protein and fiber content, making them staples in vegetarian and health-conscious diets worldwide. But that's just the beginning of their story.
Discovering the Nutritional Landscape
Black beans and red lentils offer impressive nutritional profiles that cater to various dietary needs. With 341 calories per 100 grams, black beans are slightly lower in energy than red lentils, which have 358 calories. This minor difference might be crucial for those closely monitoring their calorie intake. Carbohydrates are nearly equal in both, with black beans providing 62.36g and red lentils slightly higher at 63.1g. However, the fiber content is where black beans shine, boasting 15.5g compared to red lentils' 10.8g, making black beans a superior choice for digestive health and satiety.
Protein content is another critical factor, especially for those following plant-based diets. Red lentils edge out with 23.91g of protein compared to the 21.6g found in black beans, making them a slightly better option for muscle repair and growth. When it comes to fats, both are low, yet red lentils have a marginally higher content at 2.17g, with black beans at 1.42g, which is beneficial for those looking to limit fat intake.
Minerals and Vitamins: A Closer Look
The battle of micronutrients between these two is fierce. Black beans take the lead in potassium, magnesium, and calcium, essential for bone health, muscle function, and heart health. With 1483mg of potassium, black beans vastly outperform red lentils, which offer 668mg. Additionally, the magnesium content in black beans stands at 171mg, far surpassing the 59mg found in red lentils. Calcium is another win for black beans, with 123mg compared to red lentils' 48mg.
However, red lentils fight back with a higher iron content, crucial for energy levels and combating anemia, boasting 7.39mg over black beans' 5.02mg. They also provide more vitamin B6, essential for brain health and metabolism, with 0.403mg compared to black beans' 0.286mg.
Culinary Flexibility and Taste
Beyond nutrition, the culinary uses of black beans and red lentils differ, influencing their suitability for various dishes. Black beans have a dense, meaty texture and a rich, slightly sweet flavor, making them perfect for soups, stews, salads, and Mexican-inspired dishes. On the other hand, red lentils have a slightly sweet and nutty flavor, cooking down into a creamy consistency ideal for Indian dals, soups, and as a thickener in dishes.
Final Thoughts
Choosing between black beans and red lentils depends on individual health goals, dietary preferences, and culinary needs. For those prioritizing digestive health and potassium intake, black beans are the clear winner. Conversely, red lentils might be the better choice for individuals focusing on iron and protein. Ultimately, incorporating both into your diet can provide a broad spectrum of nutrients and flavors, enriching your meals and supporting your health in diverse ways.
Black beans 100g
341kcalCalories source
- 72% CARBS.
- 25% PROTEIN
- 4% FAT
Red lentils 100g
358kcalCalories source
- 69% CARBS
- 26% PROTEIN
- 5% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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