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Chickpea vs Lentil - In-Depth Nutrition Comparison

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What are the main differences between Chickpea and Lentil?

  • Lentil has less Manganese, Folate, Copper, Vitamin B6, Vitamin B1, Vitamin B5, Fiber, Zinc, Iron, and Choline than Chickpea.
  • Chickpea's daily need coverage for Manganese is 905% higher.
  • Chickpea has 3 times more Folate than Lentil. Chickpea 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
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 less Sodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea 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 Lentil Opinion
Net carbs 50.75g 12.23g Chickpea
Protein 20.47g 9.02g Chickpea
Fats 6.04g 0.38g Chickpea
Carbs 62.95g 20.13g Chickpea
Calories 378kcal 116kcal Chickpea
Starch g g
Fructose g g
Sugar 10.7g 1.8g Lentil
Fiber 12.2g 7.9g Chickpea
Calcium 57mg 19mg Chickpea
Iron 4.31mg 3.33mg Chickpea
Magnesium 79mg 36mg Chickpea
Phosphorus 252mg 180mg Chickpea
Potassium 718mg 369mg Chickpea
Sodium 24mg 2mg Lentil
Zinc 2.76mg 1.27mg Chickpea
Copper 0.656mg 0.251mg Chickpea
Vitamin A 67IU 8IU Chickpea
Vitamin E 0.82mg 0.11mg Chickpea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 1.5mg Chickpea
Vitamin B1 0.477mg 0.169mg Chickpea
Vitamin B2 0.212mg 0.073mg Chickpea
Vitamin B3 1.541mg 1.06mg Chickpea
Vitamin B5 1.588mg 0.638mg Chickpea
Vitamin B6 0.535mg 0.178mg Chickpea
Folate 557µg 181µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 1.7µg Chickpea
Tryptophan 0.2mg 0.081mg Chickpea
Threonine 0.766mg 0.323mg Chickpea
Isoleucine 0.882mg 0.39mg Chickpea
Leucine 1.465mg 0.654mg Chickpea
Lysine 1.377mg 0.63mg Chickpea
Methionine 0.27mg 0.077mg Chickpea
Phenylalanine 1.103mg 0.445mg Chickpea
Valine 0.865mg 0.448mg Chickpea
Histidine 0.566mg 0.254mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 0.053g Lentil
Monounsaturated Fat 1.377g 0.064g Chickpea
Polyunsaturated fat 2.731g 0.175g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Lentil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
26
Lentil
Mineral Summary Score
88
Chickpea
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
54%
Lentil
Carbohydrates
63%
Chickpea
20%
Lentil
Fats
28%
Chickpea
2%
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
Chickpea is cheaper (difference - $0.1)
Which food is richer in minerals?
Chickpea
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - 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.