Beans vs. Lentils: How Do They Compare?

Beans are the edible seeds growing inside the pods of various plants of the Leguminosae (or Fabaceae) family. They come in different shapes, sizes, and colors and are available for purchase canned, dried, or ground into flour. Rich in protein with a high fiber content, some of the most common beans include peas, soybeans, peanuts, chickpeas (also known as garbanzo beans), and broad beans. Some other familiar types of beans you’ve likely come across are kidney beans, pinto beans, white beans, and navy beans. Eating beans is good for your health, as they are high protein foods that are good for the heart and for your digestion.

Lentils are a small, oval-shaped member of the legume family, sometimes referred to as “pulses.” Incredibly rich in protein—the third-highest of all legumes after soybeans and hemp—lentils are fantastic on their own or as a side dish to fish or roasted vegetables, but they also make a nutritious, gluten-free addition to salads and hearty soups.

Red lentils, green lentils, and brown lentils (all of which vary slightly in size, flavor, and texture) are the most popular varieties of lentils. Less commonly used lentils include yellow lentils (which you can use to make curries) or black beluga lentils (named for their similar texture to caviar). Lentils are a good source of protein with plenty of heart health properties and essential amino acids.

Lentils and beans are both low-fat sources of protein that meat-eaters and vegetarians alike can use to make dishes more filling and nutritious. Here are some of the other similarities between these two functional foods:

• Legumes: Beans and lentils are both members of the common bean family, or the Fabaceae genus of plant, which is in the legume family. You can harvest both from bean pods that grow on these types of plants.
• Health benefits: Lentils and beans are both healthy, non-meat sources of protein. Diets high in legumes and beans may benefit from lower cholesterol and blood pressure. Legumes and beans are both associated with a low glycemic index which can decrease blood sugar levels. Both boast high levels of nutrients like thiamin, B vitamins and zinc. They also contain fatty acids that can also lower your risk of heart disease and protect against diabetes. Both are also hearty sources of fiber, meaning they promote digestive health and fullness.
• Uses: Beans and lentils are versatile ingredients that are often used in Indian, Mediterranean, and Middle Eastern cuisines. You can eat both types of legumes hot or cold. You should always rinse lentils or beans before cooking them. They need to absorb water to become tender and edible, meaning they both work in soups and stews. You can also assemble a variety of lentils or beans into bean or lentil salads for some heart-healthy protein and extra fiber. Purée lentils or beans into a series of tasty dips, or even cook them into a mushy paté to spread across toast.

Though beans and lentils have many similarities, they also have a series of traits that differentiate them.

• Size: Lentils are much smaller than beans and produce fewer seeds per pod. This means that lentils have a shorter cooking time than beans, which you typically need to soak for at least eight hours before you cook them. You usually do not need to soak lentils before you cook them.
• Shape: Beans are usually plumper and more oval or kidney-shaped, while lentils are small, flat lens-shaped disks that can sometimes stack together.
• Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.

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