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Chickpeas vs. Lentil — In-Depth Nutrition Comparison

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What are the differences between chickpeas and lentil?

  • Chickpeas are higher in manganese, copper, and polyunsaturated fat, yet lentil is higher in vitamin B5 and iron.
  • Chickpeas' daily need coverage for manganese is 23% more.
  • Chickpeas have 7 times more polyunsaturated fat than lentil. While chickpeas have 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
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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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Lentil
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +157.9%
Contains more CopperCopper +40.2%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +108.5%
Contains more SeleniumSelenium +32.1%
Contains more PotassiumPotassium +26.8%
Contains more IronIron +15.2%
Contains less SodiumSodium -71.4%
~equal in Phosphorus ~180mg

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Lentil
6
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% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +218.2%
Contains more Vitamin KVitamin K +135.3%
Contains more CholineCholine +30.9%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +101.5%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +28.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~181µg

All nutrients comparison - raw data values

Nutrient Chickpeas Lentil DV% diff.
Manganese 1.03mg 0.494mg 23%
Copper 0.352mg 0.251mg 11%
Polyunsaturated fat 1.156g 0.175g 7%
Vitamin B5 0.286mg 0.638mg 7%
Iron 2.89mg 3.33mg 6%
Vitamin B1 0.116mg 0.169mg 4%
Fats 2.59g 0.38g 3%
Magnesium 48mg 36mg 3%
Calcium 49mg 19mg 3%
Vitamin B6 0.139mg 0.178mg 3%
Vitamin B3 0.526mg 1.06mg 3%
Vitamin E 0.35mg 0.11mg 2%
Choline 42.8mg 32.7mg 2%
Folate 172µg 181µg 2%
Vitamin K 4µg 1.7µg 2%
Selenium 3.7µg 2.8µg 2%
Calories 164kcal 116kcal 2%
Phosphorus 168mg 180mg 2%
Zinc 1.53mg 1.27mg 2%
Potassium 291mg 369mg 2%
Carbs 27.42g 20.13g 2%
Saturated fat 0.269g 0.053g 1%
Vitamin B2 0.063mg 0.073mg 1%
Fiber 7.6g 7.9g 1%
Monounsaturated fat 0.583g 0.064g 1%
Protein 8.86g 9.02g 0%
Vitamin C 1.3mg 1.5mg 0%
Net carbs 19.82g 12.23g N/A
Sugar 4.8g 1.8g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.085mg 0.081mg 0%
Threonine 0.329mg 0.323mg 0%
Isoleucine 0.38mg 0.39mg 0%
Leucine 0.631mg 0.654mg 0%
Lysine 0.593mg 0.63mg 0%
Methionine 0.116mg 0.077mg 0%
Phenylalanine 0.475mg 0.445mg 0%
Valine 0.372mg 0.448mg 0%
Histidine 0.244mg 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2
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 FatsFats +581.6%
Contains more CarbsCarbs +36.2%
Contains more WaterWater +15.7%
~equal in Protein ~9.02g
~equal in Other ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +810.9%
Contains more Poly. FatPolyunsaturated fat +560.6%
Contains less Sat. FatSaturated fat -80.3%

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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.