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Lentil vs. Chickpeas — In-Depth Nutrition Comparison

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What are the differences between Lentil and Chickpeas?

  • Lentil is higher in Vitamin B5, and Iron, yet Chickpeas is higher in Manganese, Copper, and Polyunsaturated fat.
  • Chickpeas's daily need coverage for Manganese is 23% more.
  • Lentil has 2 times more Vitamin B5 than Chickpeas. While Lentil has 0.638mg of Vitamin B5, Chickpeas has only 0.286mg.
  • The amount of Sugar in Lentil is lower.

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

Infographic

Lentil vs Chickpeas 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.
Contains more Iron +15.2%
Contains more Potassium +26.8%
Contains less Sodium -71.4%
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%
Equal in Phosphorus - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 125% 26% 78% 33% 1% 35% 84% 65% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Iron +15.2%
Contains more Potassium +26.8%
Contains less Sodium -71.4%
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%
Equal in Phosphorus - 168

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.
Lentil
7
:
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%
Contains more Vitamin A +237.5%
Contains more Vitamin E +218.2%
Contains more Vitamin K +135.3%
Equal in Folate - 172
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%
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%
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%
Contains more Vitamin A +237.5%
Contains more Vitamin E +218.2%
Contains more Vitamin K +135.3%
Equal in Folate - 172

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Chickpeas
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
26%
Lentil
21%
Chickpeas
Minerals Daily Need Coverage Score
46%
Lentil
57%
Chickpeas

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