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Black beans, cooked
Black beans, cooked2
VS
Sprouted lentils, raw Leader
Sprouted lentils, raw6

Sprouted lentils, raw leads 6–2 · 8 categories decided

Both foods compared at 100 kcal.

The verdict

Sprouted lentils, raw comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Black beans, cooked for less sodium and more magnesium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.71 g
    8.45 gWIN
  • Carbohydrate
    17.96 g
    20.89 g
  • Fibermore is better
    6.59 g
    —
  • Total sugarsless is better
    0.24 g
    —
  • Total fat
    0.41 g
    0.52 g
  • Saturated fatless is better
    0.11 g
    0.05 gWIN
  • Sodiumless is better
    WIN0.76 mg
    10.38 mg
  • Potassiummore is better
    268.94 mg
    303.77 mgWIN
  • Calciummore is better
    20.45 mg
    23.58 mgWIN
  • Ironmore is better
    1.59 mg
    3.03 mgWIN
  • Magnesiummore is better
    WIN53.03 mg
    34.91 mg
  • Vitamin Cmore is better
    0 mg
    15.57 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, cooked vs Sprouted lentils, raw · Foodatron