Mung Beans vs Red Lentils – Which is Healthier?

Our Verdict

When comparing mung beans to red lentils, we picked the lentils.

Why?

Both are great! But the lentils win on overall nutritional density.

In terms of macros, they have approximately the same carbs and fiber, and are both low glycemic index foods. The deciding factor is that the lentils have slightly more protein—but it’s not a huge difference; both are very good sources of protein.

In the category of vitamins, mung beans have more of vitamins A, E, and K, while red lentils have more of vitamins B1, B2, B3, B5, B6, B9, C, and choline. An easy win for lentils.

When it comes to minerals, again both are great, but mung beans have more calcium and magnesium (hence the green color) while red lentils have more copper, iron, manganese, phosphorus, potassium, selenium, and zinc. Another clear win for lentils.

Polyphenols are also a worthy category to note here; both have plenty, but red lentils have more, especially flavonols, anthocyanidins, proanthocyanidins, and anthocyanins (whence the red color).

In short: enjoy both, because diversity is almost always best. But if you’re picking one, red lentils are the most nutritious of the two.

Want to learn more?

You might like to read:

Sprout Your Seeds, Grains, Beans, Etc

Take care!