What's Healthier: A Mung Bean or a Lentil?

November 3, 2025 •

4 min read

According to nutritional data, both mung beans and lentils are excellent sources of plant-based protein, fiber, and essential minerals. The question of which is healthier, mung beans or lentils, depends largely on specific nutritional goals and personal dietary needs, as each offers a unique profile of micronutrients.

Quick Summary

This nutritional guide compares mung beans and lentils, exploring their vitamin, mineral, protein, and fiber content to determine their health benefits and best uses. It details their differences in glycemic index, digestibility, and overall impact on health.

Key Points

Nutrient-Dense: Both mung beans and lentils are excellent sources of plant-based protein, fiber, and complex carbohydrates.
Iron and Folate Advantage: Lentils are richer in iron and folate, making them ideal for combating anemia and supporting heart health.
Magnesium and Calcium Power: Mung beans contain more magnesium and calcium, which are crucial for bone health and muscle function.
Glycemic Index: Both are low-GI foods, but lentils have a slightly lower glycemic index, making them a slightly better choice for blood sugar management.
Digestibility: Mung beans are often easier to digest for those with sensitive stomachs, while lentils are higher in overall dietary fiber.
Diverse Benefits: The best strategy for a balanced diet is to consume both legumes to gain a wider spectrum of vitamins, minerals, and antioxidants.
Versatile Ingredients: Both are highly versatile and can be used in a variety of dishes, from soups and curries to salads and side dishes.

Mung Beans vs. Lentils: A Nutritional Showdown

Both mung beans and lentils are staples in diets around the world, celebrated for their high protein and fiber content, making them powerful additions to any plant-based or omnivorous diet. Often consumed in soups, salads, and curries, these small but mighty legumes pack a powerful nutritional punch. While they share many similarities, a closer look at their nutritional profiles reveals subtle but important differences that can influence which one might be better for your specific health needs. Neither is definitively 'better' than the other across all metrics, but understanding their distinct advantages can help you make informed dietary choices.

The Nutritional Breakdown: Key Differences

While both legumes offer a robust nutrient profile, their concentrations of certain vitamins and minerals differ. A cup of cooked mung beans provides a higher amount of magnesium, calcium, and vitamin A, while a serving of lentils boasts more potassium, folate, and phosphorus. Lentils are also notable for their higher iron content, containing significantly more than mung beans per 100g serving. This makes lentils a particularly valuable food source for individuals at risk of iron deficiency anemia, such as vegans and vegetarians.

Fiber and Digestive Health

Dietary fiber is crucial for digestive health, and both legumes are excellent sources. However, cooked lentils generally contain more dietary fiber per serving than mung beans. For those looking to increase their fiber intake, lentils might be the more potent option. Conversely, some people find mung beans to be easier to digest, with a lower tendency to cause gas and bloating compared to other legumes. This might make mung beans a better choice for individuals with sensitive digestive systems.

Glycemic Index and Blood Sugar Control

Both mung beans and lentils have a low glycemic index (GI), meaning they cause a slow, gradual rise in blood sugar levels after consumption, making them beneficial for managing blood sugar. However, there is a difference in their specific GI values: lentils have a GI of 29, whereas mung beans have a GI of 42. This means that lentils have a slightly more favorable effect on blood sugar regulation. Lentils also have a higher fiber content, which contributes to more stable blood sugar levels.

Comparison Table: Mung Beans vs. Lentils (per 100g, cooked)


Nutrient	Mung Beans	Lentils	Key Difference
Calories	105 kcal	116 kcal	Lentils are slightly higher in calories.
Protein	~7 g	~9 g	Lentils offer more protein per serving.
Carbohydrates	~19 g	~20 g	Slightly more carbs in lentils.
Fiber	~7.6 g	~7.9 g	Lentils contain a little more fiber.
Iron	16% RDI (for 1 cup)	Significantly higher	Lentils are much richer in iron.
Folate (B9)	80% RDI (for 1 cup)	Higher	Lentils generally provide more folate.
Calcium	Higher content	Lower content	Mung beans contain more calcium.
Magnesium	Higher content	Lower content	Mung beans are richer in magnesium.

Health Benefits of Mung Beans

Rich in antioxidants: Mung beans contain powerful antioxidants like flavonoids, caffeic acid, and cinnamic acid, which help combat oxidative stress and chronic diseases.
Bone health: With a higher calcium and magnesium content, mung beans support healthy teeth and bones.
Easier digestion: Mung beans are generally considered one of the easiest-to-digest legumes, making them a gentler option for the stomach.
Blood sugar control: Their low GI and antioxidant properties may help lower blood glucose levels.

Health Benefits of Lentils

Heart health: The high fiber, folate, and magnesium content in lentils can help lower LDL ('bad') cholesterol, improve blood flow, and reduce the risk of heart disease.
Iron-rich: As one of the most iron-dense legumes, lentils are crucial for preventing iron deficiency anemia, especially for those on plant-based diets.
Sustained energy: Their complex carbohydrates provide a steady release of energy, which can aid in controlling blood sugar and appetite.
Weight management: The combination of protein and fiber in lentils promotes satiety, helping to reduce overall calorie intake and support weight loss goals.

Conclusion: The Verdict

When weighing what's healthier, mung beans or lentils, the answer isn't a simple 'one is better than the other.' Both are nutritional powerhouses with distinct strengths. For those needing a significant boost of iron and folate for heart and blood health, lentils have the edge. For better bone health due to higher calcium and magnesium, or for those seeking an easier-to-digest legume with powerful antioxidants, mung beans are a fantastic choice. The best approach is to incorporate both into your diet, leveraging their unique nutritional profiles to reap a wider range of benefits. Since they are both low-GI and low-fat, adding either legume to your meals is a surefire way to improve your overall health. For further nutritional information on legumes and other healthy foods, the USDA FoodData Central database is an excellent resource.

Frequently Asked Questions

Both mung beans and lentils are excellent for weight loss due to their high fiber and protein content, which promotes satiety and helps reduce overall calorie intake. Lentils may have a slight edge due to their slightly higher fiber content, but both are very effective.

Mung beans are generally considered easier to digest than lentils for many people. This can be beneficial for individuals who experience gas or bloating from consuming other types of beans or legumes.

Both have a low glycemic index, but lentils have a slightly lower GI (29 vs 42), giving them a small advantage for more stable blood sugar control.

While both are high in protein, lentils contain a slightly higher amount of protein per serving compared to mung beans. For example, some red lentils provide 12g per serving, versus 10g in mung beans.

Lentils are significantly richer in iron than mung beans, which is particularly beneficial for those at risk of iron deficiency, including vegans and vegetarians.

Yes, it is highly recommended to incorporate both legumes into your diet. This strategy ensures you receive a broader spectrum of nutrients, including the higher calcium from mung beans and the superior iron from lentils.

Mung beans generally have a shorter cooking time than lentils. Mung beans typically cook in 15-20 minutes, while lentils can take 20-30 minutes, depending on the variety.