Beans or lentils: protein composition, which is more useful

Beans and lentils are plants from the legume family. From time immemorial, they were eaten - both as an independent dish, and as an additive to others. The fruits of the crops are quite nutritious and with an average calorie content, due to which they can be quickly saturated without significant harm to the figure. What is still useful in these fruits and what are their differences is described below.

Beans and Lentils, Comparative Analysis

A comparative analysis of the seeds of these crops allows us to evaluate their composition, benefits and harm to the body. It is also useful to know how beans and lentils differ from peas.

Did you know? In the ancient Greeks, bean stew was the food of the poor. Nina in the world, this dish is one of the most useful and it is enjoyed with pleasure by both the poor and the rich.


Bean and lentil seeds have a fairly diverse composition.

VitaminsBeans, mgLentils, mg
Vitamin A, RE00.005
Beta carotene0.010, 03
Vitamin B10.50.5
Vitamin B20.180.21
Vitamin B496.796.4
Vitamin B51, 21, 2
Vitamin B60.90.54
Vitamin B90.090.09
Vitamin C4, 54.4
Vitamin E0.60.5
Vitamin H0, 00050, 0003
Vitamin K0.0060.005
Vitamin PP6.45.5


Trace elementsBeans, mcgLentils, mcg
Vanadium19025, 2
Iodine12.13, 5
Molybdenum39, 477.5
Zirconium16, 22.9

Did you know? As of 2016, Canada is the world leader in lentil production (3, 234, 000 tons per year).

The nutritional valueBeansLentils
Squirrels21 g24 g
Fats2 g1.5 g
Carbohydrates47 g46.3 g
Alimentary fiber12.4 g11.5 g
Water14 g14 g
Calories298 kcal295 kcal


The beneficial properties of seeds are due to the rich composition of legumes.

  • Beans:
  • Helps with heart rhythm disturbances.
  • Copper stimulates the synthesis of hemoglobin and adrenaline.
  • Zinc establishes metabolic processes, digestion processes.
  • Saturates the body with fiber.
  • Prevents the formation of tartar.
  • Eliminates inflammatory processes in the liver.
  • Accelerates the dissolution of kidney stones, gall bladder.
  • Increases potency, has a beneficial effect on the genitourinary system.
  • Regulates cholesterol and blood sugar.
  • It is an antidepressant.
  • Rejuvenates and nourishes the skin.

  • Lentils:
  • Normalizes metabolic processes.
  • Adjusts the work of the digestive tract.
  • Cleanses the intestines.
  • It weakens pain during menstruation.
  • Stimulates skin regeneration.
  • Slows down the aging process.
  • Removes toxins from the body.
  • It is a prophylactic against oncology.
  • Regulates blood sugar.
  • Promotes weight loss.
  • Improves vascular tone.

Harmful qualities

Plants also have harmful properties associated with their contraindications.

  • Beans:
  • It can cause bloating if it is not soaked well.
  • Raw beans can cause poisoning.
  • It can create heaviness in the stomach, as it is digested for about 4 hours.
  • Not recommended for people with gout, gastritis, ulcers, high acidity, colitis, cholecystitis.

Important! Beans are not recommended for older people, and lentils should not be carried away so as not to impair the absorption of nutrients.

  • Lentils:
  • Causes flatulence, fermentation in the stomach, creates a feeling of heaviness.
  • It provokes the formation of kidney stones.
  • It can create heaviness in the stomach, as it is digested for about 4 hours.
  • Not recommended for people with gout, uric acid diathesis, with problems in the joints and genitourinary system.

Difference from peas

Peas, like beans, lentils, are rich in vitamins A, B1, B6, C. It contains a lot of fiber and a minimum of fat, which allows you to quickly feel full. Pea is a source of vegetable protein, therefore, like the other beans described in the article, it can easily replace meat.

In this case, the absorption of such a protein will occur faster and less damage will be done to the body. There is no significant difference in useful and harmful properties between peas and other legumes. There are slight differences in composition (in the amount of a certain element).

Eating right

Nutritionists unanimously claim that legumes contribute to weight loss, so they must be introduced into the diet with proper nutrition. First of all, they have a low glycemic index, that is, the process of digesting the product is long, which means that the rate of sugar increase is insignificant. Because of this, the feeling of fullness comes faster and remains for a longer time. This leads to the fact that food is consumed less frequently.

Fiber, micronutrients and proteins contained in their composition establish digestive processes and metabolism, which is directly related to weight loss. Even if you ate properly, and the weight increased due to some malfunctions in the body, legumes will help to eliminate all problems by adjusting the functioning of its systems. Important! You can not eat beans in their raw form, as it contains a number of toxic substances that decompose only during heat treatment.

Typically, beans are used to prepare independent dishes (soups, stews). They go well with vegetables and meat. Often they turn into flour to obtain healthy bread. Beans are also used as a filling for pies.

Thus, lentils, beans and peas are very useful products for our body. Being representatives of one bean family, they have a fairly similar chemical composition, and, accordingly, a list of useful properties.

Interesting Articles