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  6. Chickpea raw vs. Lentil

Chickpea raw vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between Chickpea raw and Lentil?

  • Lentil has less Manganese, Folate, Copper, Vitamin B6, Vitamin B1, Vitamin B5, Fiber, Zinc, Iron, and Choline than Chickpea raw.
  • Chickpea raw's daily need coverage for Manganese is 905% higher.
  • Chickpea raw has 3 times more Folate than Lentil. Chickpea raw has 557µg of Folate, while Lentil has 181µg.

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

Infographic

Chickpea raw 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.
Chickpea raw
Chickpea raw
8
:
2
Lentil
Lentil
Contains more Calcium +200%
Contains more Iron +29.4%
Contains more Magnesium +119.4%
Contains more Phosphorus +40%
Contains more Potassium +94.6%
Contains more Zinc +117.3%
Contains more Copper +161.4%
Contains more Manganese +4213%
Contains less Sodium -91.7%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Lentil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Contains more Calcium +200%
Contains more Iron +29.4%
Contains more Magnesium +119.4%
Contains more Phosphorus +40%
Contains more Potassium +94.6%
Contains more Zinc +117.3%
Contains more Copper +161.4%
Contains more Manganese +4213%
Contains less Sodium -91.7%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
10
:
0
Lentil
Lentil
Contains more Vitamin A +737.5%
Contains more Vitamin E +645.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +182.2%
Contains more Vitamin B2 +190.4%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B5 +148.9%
Contains more Vitamin B6 +200.6%
Contains more Folate +207.7%
Contains more Vitamin K +429.4%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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 +737.5%
Contains more Vitamin E +645.5%
Contains more Vitamin C +166.7%
Contains more Vitamin B1 +182.2%
Contains more Vitamin B2 +190.4%
Contains more Vitamin B3 +45.4%
Contains more Vitamin B5 +148.9%
Contains more Vitamin B6 +200.6%
Contains more Folate +207.7%
Contains more Vitamin K +429.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Lentil
Lentil
Contains more Protein +126.9%
Contains more Fats +1489.5%
Contains more Carbs +212.7%
Contains more Other +244.6%
Contains more Water +806.8%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 Protein +126.9%
Contains more Fats +1489.5%
Contains more Carbs +212.7%
Contains more Other +244.6%
Contains more Water +806.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
2
:
1
Lentil
Lentil
Contains more Monounsaturated Fat +2051.6%
Contains more Polyunsaturated fat +1460.6%
Contains less Saturated Fat -91.2%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Lentil
18% 22% 60%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +2051.6%
Contains more Polyunsaturated fat +1460.6%
Contains less Saturated Fat -91.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Lentil Opinion
Net carbs 50.75g 12.23g Chickpea raw
Protein 20.47g 9.02g Chickpea raw
Fats 6.04g 0.38g Chickpea raw
Carbs 62.95g 20.13g Chickpea raw
Calories 378kcal 116kcal Chickpea raw
Sugar 10.7g 1.8g Lentil
Fiber 12.2g 7.9g Chickpea raw
Calcium 57mg 19mg Chickpea raw
Iron 4.31mg 3.33mg Chickpea raw
Magnesium 79mg 36mg Chickpea raw
Phosphorus 252mg 180mg Chickpea raw
Potassium 718mg 369mg Chickpea raw
Sodium 24mg 2mg Lentil
Zinc 2.76mg 1.27mg Chickpea raw
Copper 0.656mg 0.251mg Chickpea raw
Manganese 21.306mg 0.494mg Chickpea raw
Selenium 0µg 2.8µg Lentil
Vitamin A 67IU 8IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.11mg Chickpea raw
Vitamin C 4mg 1.5mg Chickpea raw
Vitamin B1 0.477mg 0.169mg Chickpea raw
Vitamin B2 0.212mg 0.073mg Chickpea raw
Vitamin B3 1.541mg 1.06mg Chickpea raw
Vitamin B5 1.588mg 0.638mg Chickpea raw
Vitamin B6 0.535mg 0.178mg Chickpea raw
Folate 557µg 181µg Chickpea raw
Vitamin K 9µg 1.7µg Chickpea raw
Tryptophan 0.2mg 0.081mg Chickpea raw
Threonine 0.766mg 0.323mg Chickpea raw
Isoleucine 0.882mg 0.39mg Chickpea raw
Leucine 1.465mg 0.654mg Chickpea raw
Lysine 1.377mg 0.63mg Chickpea raw
Methionine 0.27mg 0.077mg Chickpea raw
Phenylalanine 1.103mg 0.445mg Chickpea raw
Valine 0.865mg 0.448mg Chickpea raw
Histidine 0.566mg 0.254mg Chickpea raw
Saturated Fat 0.603g 0.053g Lentil
Monounsaturated Fat 1.377g 0.064g Chickpea raw
Polyunsaturated fat 2.731g 0.175g Chickpea raw

Which food is preferable for your diet?

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

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
74%
Chickpea raw
26%
Lentil
Minerals Daily Need Coverage Score
348%
Chickpea raw
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.55g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 7)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins
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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.