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Black beans, canned
Black beans, canned1
VS
Sprouted lentils, raw Leader
Sprouted lentils, raw7

Sprouted lentils, raw leads 7–1 · 8 categories decided

Each value is per 100 g edible portion.

The verdict

Sprouted lentils, raw comes out ahead, winning 7 of 8 nutrient match-ups.

Pick Black beans, canned for more calcium.

Pick Sprouted lentils, raw for more protein, less saturated fat, less sodium, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    91 kcal
    106 kcal
  • Proteinmore is better
    6.03 g
    8.96 gWIN
  • Carbohydrate
    16.55 g
    22.14 g
  • Fibermore is better
    6.9 g
    —
  • Total sugarsless is better
    0.23 g
    —
  • Total fat
    0.29 g
    0.55 g
  • Saturated fatless is better
    0.08 g
    0.06 gWIN
  • Sodiumless is better
    138 mg
    11 mgWIN
  • Potassiummore is better
    308 mg
    322 mgWIN
  • Calciummore is better
    WIN35 mg
    25 mg
  • Ironmore is better
    1.9 mg
    3.21 mgWIN
  • Magnesiummore is better
    35 mg
    37 mgWIN
  • Vitamin Cmore is better
    2.7 mg
    16.5 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Black beans, canned vs Sprouted lentils, raw · Foodatron