Lentil vs Black Beans: Nutrition & Calories Compare


Lentil vs Black beans
Nutrition Facts
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Lentil vs Black Beans 100g Compare
per 100g | Lentil | Black beans |
---|---|---|
Calories | 116 | 341 |
Carbohydrates | 20.13 g | 62.36 g |
Fat | 0.38 g | 1.42 g |
Dietary fiber | 7.9 g | 15.5 g |
Protein | 9.02 g | 21.6 g |
Water | 69.64 g | 11.02 g |
Calcium | 19 mg | 123 mg |
Iron | 3.33 mg | 5.02 mg |
Magnessium | 36 mg | 171 mg |
Potassium | 369 mg | 1483 mg |
Sodium | 2 mg | 5 mg |
Vitaminium A | 8 µg | 17 µg |
Vitaminium B1 (Thiamine) | 0.169 mg | 0.9 mg |
Vitaminium B2 (riboflavin) | 0.073 mg | 0.193 mg |
Vitaminium B3 (Niacin) | 1.06 mg | 1.955 mg |
Vitaminium B6 | 0.178 mg | 0.286 mg |
Vitaminium B9 (Folic acid) | 0.181 mg | 0.444 mg |
Vitaminium E | 0.11 mg | 0.21 mg |
Vitaminium K | 0.002 µg | 0.006 µg |
When it comes to plant-based nutrition, lentils and black beans stand out as two of the most popular and nutritious options. Not only are they packed with beneficial nutrients, but they also come with a rich history and a variety of uses in cuisines around the world. Before diving into their nutritional profiles, let's explore some intriguing facts that make lentils and black beans fascinating beyond their health benefits.
Discovering Lentils: A Tiny but Mighty Legume
Lentils have been a staple in human diets for millennia, with archaeological evidence suggesting their consumption dates back over 9,000 years in the Middle East. These small but mighty legumes come in a variety of colors, including green, brown, red, and black, each with its own texture and flavor profile. Lentils are not only celebrated for their versatility in dishes like soups, stews, and salads but also for their relatively quick cooking time compared to other legumes, requiring no pre-soaking and often cooking within 20 to 30 minutes.
The Rich History of Black Beans
Black beans, also known as turtle beans, have a dense, meaty texture and a flavor profile that makes them a favorite in Latin American, Cajun, and Creole cuisines. Originating in the Americas, these beans have been a significant part of the diet in this region for over 7,000 years. Black beans hold a special place in many cultural dishes, from the Brazilian feijoada to the Cuban moros y cristianos, showcasing their adaptability and rich cultural significance.
Nutritional Benefits: More Than Just Numbers
While the nutritional content of lentils and black beans is impressive, it's essential to look beyond the numbers to understand their health benefits fully. With 116 calories per 100 grams, lentils are a low-calorie option high in protein (9.02g) and fiber (7.9g), making them an excellent choice for those looking to support weight management and digestive health. They also contain significant amounts of iron (3.33mg) and magnesium (36mg), crucial for energy production and muscle function.
On the other hand, black beans, with 341 calories per 100 grams, are higher in energy but also in key nutrients. They boast a remarkable protein content (21.6g) and an impressive amount of fiber (15.5g), supporting muscle health and digestive regularity. Furthermore, black beans are a powerhouse of essential minerals, including calcium (123mg), iron (5.02mg), and magnesium (171mg), supporting bone health, oxygen transport, and enzyme function.
Both lentils and black beans are rich in vitamins, such as B vitamins, which play a vital role in energy metabolism and brain function. They are also naturally gluten-free, making them a fantastic option for those with celiac disease or gluten sensitivity.
Choosing Between Lentils and Black Beans
Choosing between lentils and black beans depends on personal preference and nutritional needs. For those looking for a low-calorie option that cooks quickly, lentils might be the way to go. They are versatile, can be added to a variety of dishes, and offer a significant protein and fiber punch with fewer calories.
However, if you're aiming for a higher protein and mineral intake, black beans are an excellent choice. Their rich texture and flavor make them ideal for heartier dishes, and their nutritional profile supports muscle health, bone strength, and overall well-being.
In conclusion, both lentils and black beans are nutritional powerhouses that offer a range of health benefits. Whether you prefer the quick-cooking and versatile lentils or the rich and flavorful black beans, incorporating these legumes into your diet can contribute to a balanced and healthy lifestyle. So why not experiment with both and discover the unique qualities and benefits each has to offer?
Lentil 100g
116kcalCalories source
- 67% CARBS.
- 30% PROTEIN
- 3% FAT
Black beans 100g
341kcalCalories source
- 72% CARBS
- 25% PROTEIN
- 4% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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