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  6. Chickpeas vs. Lentil

Chickpeas vs. Lentil — In-Depth Nutrition Comparison

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What are the differences between Chickpeas and Lentil?

  • Chickpeas is higher in Manganese, Copper, and Polyunsaturated fat, yet Lentil is higher in Vitamin B5, and Iron.
  • Chickpeas's daily need coverage for Manganese is 23% more.
  • Chickpeas has 7 times more Polyunsaturated fat than Lentil. While Chickpeas has 1.156g of Polyunsaturated fat, Lentil has only 0.175g.
  • The amount of Sugar in Lentil is lower.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Lentils, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpeas vs Lentil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpeas
Chickpeas
6
:
4
Lentil
Lentil
Contains more Calcium +157.9%
Contains more Magnesium +33.3%
Contains more Zinc +20.5%
Contains more Copper +40.2%
Contains more Manganese +108.5%
Contains more Selenium +32.1%
Contains more Iron +15.2%
Contains more Potassium +26.8%
Contains less Sodium -71.4%
Equal in Phosphorus - 180
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +157.9%
Contains more Magnesium +33.3%
Contains more Zinc +20.5%
Contains more Copper +40.2%
Contains more Manganese +108.5%
Contains more Selenium +32.1%
Contains more Iron +15.2%
Contains more Potassium +26.8%
Contains less Sodium -71.4%
Equal in Phosphorus - 180

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chickpeas
Chickpeas
3
:
7
Lentil
Lentil
Contains more Vitamin A +237.5%
Contains more Vitamin E +218.2%
Contains more Vitamin K +135.3%
Contains more Vitamin C +15.4%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +101.5%
Contains more Vitamin B5 +123.1%
Contains more Vitamin B6 +28.1%
Equal in Folate - 181
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Lentil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +237.5%
Contains more Vitamin E +218.2%
Contains more Vitamin K +135.3%
Contains more Vitamin C +15.4%
Contains more Vitamin B1 +45.7%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +101.5%
Contains more Vitamin B5 +123.1%
Contains more Vitamin B6 +28.1%
Equal in Folate - 181

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Lentil
Lentil
Contains more Fats +581.6%
Contains more Carbs +36.2%
Contains more Other +10.8%
Contains more Water +15.7%
Equal in Protein - 9.02
Equal in Other - 0.83
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Lentil
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more Fats +581.6%
Contains more Carbs +36.2%
Contains more Other +10.8%
Contains more Water +15.7%
Equal in Protein - 9.02
Equal in Other - 0.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +560.6%
Contains less Saturated Fat -80.3%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +810.9%
Contains more Polyunsaturated fat +560.6%
Contains less Saturated Fat -80.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Lentil
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chickpeas Lentil Opinion
Net carbs 19.82g 12.23g Chickpeas
Protein 8.86g 9.02g Lentil
Fats 2.59g 0.38g Chickpeas
Carbs 27.42g 20.13g Chickpeas
Calories 164kcal 116kcal Chickpeas
Sugar 4.8g 1.8g Lentil
Fiber 7.6g 7.9g Lentil
Calcium 49mg 19mg Chickpeas
Iron 2.89mg 3.33mg Lentil
Magnesium 48mg 36mg Chickpeas
Phosphorus 168mg 180mg Lentil
Potassium 291mg 369mg Lentil
Sodium 7mg 2mg Lentil
Zinc 1.53mg 1.27mg Chickpeas
Copper 0.352mg 0.251mg Chickpeas
Manganese 1.03mg 0.494mg Chickpeas
Selenium 3.7µg 2.8µg Chickpeas
Vitamin A 27IU 8IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 0.11mg Chickpeas
Vitamin C 1.3mg 1.5mg Lentil
Vitamin B1 0.116mg 0.169mg Lentil
Vitamin B2 0.063mg 0.073mg Lentil
Vitamin B3 0.526mg 1.06mg Lentil
Vitamin B5 0.286mg 0.638mg Lentil
Vitamin B6 0.139mg 0.178mg Lentil
Folate 172µg 181µg Lentil
Vitamin K 4µg 1.7µg Chickpeas
Tryptophan 0.085mg 0.081mg Chickpeas
Threonine 0.329mg 0.323mg Chickpeas
Isoleucine 0.38mg 0.39mg Lentil
Leucine 0.631mg 0.654mg Lentil
Lysine 0.593mg 0.63mg Lentil
Methionine 0.116mg 0.077mg Chickpeas
Phenylalanine 0.475mg 0.445mg Chickpeas
Valine 0.372mg 0.448mg Lentil
Histidine 0.244mg 0.254mg Lentil
Saturated Fat 0.269g 0.053g Lentil
Monounsaturated Fat 0.583g 0.064g Chickpeas
Polyunsaturated fat 1.156g 0.175g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Chickpeas
26%
Lentil
Minerals Daily Need Coverage Score
57%
Chickpeas
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.216g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.1)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.