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Chickpea raw vs. Lentil soup — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and lentil soup

  • Lentil soup has less manganese, folate, copper, iron, vitamin B6, vitamin B1, vitamin B5, phosphorus, and zinc than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 921% more than lentil soup.
  • Chickpea raw has 28 times more folate than lentil soup. While chickpea raw has 557µg of folate, lentil soup has only 20µg.
  • Chickpea raw has less sodium.

These are the specific foods used in this comparison Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Chickpea raw vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +235.3%
Contains more PotassiumPotassium +398.6%
Contains more IronIron +302.8%
Contains more CopperCopper +837.1%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +240.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +17655%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +581.4%
Contains more Vitamin B2Vitamin B2 +371.1%
Contains more Vitamin B3Vitamin B3 +182.8%
Contains more Vitamin B5Vitamin B5 +1034.3%
Contains more Vitamin B6Vitamin B6 +494.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2685%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +447.3%
Contains more FatsFats +439.3%
Contains more CarbsCarbs +671.4%
Contains more OtherOther +132.5%
Contains more WaterWater +1016.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +164.8%
Contains more Poly. FatPolyunsaturated fat +2000.8%
Contains less Sat. FatSaturated fat -25.4%

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 soup
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chickpea raw Lentil soup DV% diff.
Manganese 21.306mg 0.12mg 921%
Folate 557µg 20µg 134%
Copper 0.656mg 0.07mg 65%
Fiber 12.2g 49%
Iron 4.31mg 1.07mg 41%
Vitamin B1 0.477mg 0.07mg 34%
Vitamin B6 0.535mg 0.09mg 34%
Protein 20.47g 3.74g 33%
Vitamin B5 1.588mg 0.14mg 29%
Phosphorus 252mg 74mg 25%
Zinc 2.76mg 0.3mg 22%
Sodium 24mg 532mg 22%
Carbs 62.95g 8.16g 18%
Choline 99.3mg 18%
Potassium 718mg 144mg 17%
Magnesium 79mg 9mg 17%
Polyunsaturated fat 2.731g 0.13g 17%
Calories 378kcal 56kcal 16%
Vitamin B2 0.212mg 0.045mg 13%
Vitamin K 9µg 8%
Fats 6.04g 1.12g 8%
Vitamin B3 1.541mg 0.545mg 6%
Vitamin E 0.82mg 5%
Vitamin B12 0µg 0.12µg 5%
Calcium 57mg 17mg 4%
Vitamin C 4mg 1.7mg 3%
Monounsaturated fat 1.377g 0.52g 2%
Saturated fat 0.603g 0.45g 1%
Cholesterol 0mg 3mg 1%
Selenium 0µg 0.3µg 1%
Net carbs 50.75g 8.16g N/A
Sugar 10.7g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Chickpea raw
8%
Lentil soup
Minerals Daily Need Coverage Score
348%
Chickpea raw
21%
Lentil soup

Comparison summary

Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 10.7g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 0.153g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $1)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 508mg)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 8)
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

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.