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 are higher in manganese, copper, and polyunsaturated fat.
Chickpeas' 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 have 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.

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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.

Lentil

Chickpeas

Contains more PotassiumPotassium	+26.8%
Contains more IronIron	+15.2%
Contains less SodiumSodium	-71.4%

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%

~equal in Phosphorus ~168mg

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

Chickpeas

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%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+218.2%
Contains more Vitamin KVitamin K	+135.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~172µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.494mg	1.03mg	23%
Copper	0.251mg	0.352mg	11%
Vitamin B5	0.638mg	0.286mg	7%
Polyunsaturated fat	0.175g	1.156g	7%
Iron	3.33mg	2.89mg	6%
Vitamin B1	0.169mg	0.116mg	4%
Fats	0.38g	2.59g	3%
Magnesium	36mg	48mg	3%
Calcium	19mg	49mg	3%
Vitamin B3	1.06mg	0.526mg	3%
Vitamin B6	0.178mg	0.139mg	3%
Calories	116kcal	164kcal	2%
Carbs	20.13g	27.42g	2%
Potassium	369mg	291mg	2%
Zinc	1.27mg	1.53mg	2%
Phosphorus	180mg	168mg	2%
Vitamin E	0.11mg	0.35mg	2%
Selenium	2.8µg	3.7µg	2%
Vitamin K	1.7µg	4µg	2%
Folate	181µg	172µg	2%
Choline	32.7mg	42.8mg	2%
Fiber	7.9g	7.6g	1%
Vitamin B2	0.073mg	0.063mg	1%
Saturated fat	0.053g	0.269g	1%
Monounsaturated fat	0.064g	0.583g	1%
Protein	9.02g	8.86g	0%
Protein per 100 calories	7.8g	5.4g	N/A
Calories per 10 g protein	129kcal	185kcal	N/A
Weight per 100 calories	86g	61g	N/A
Unsaturated / Saturated Fat ratio	4.5	6.5	N/A
Vitamin C	1.5mg	1.3mg	0%
Net carbs	12.23g	19.82g	N/A
Sugar	1.8g	4.8g	N/A
Sodium	2mg	7mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.081mg	0.085mg	0%
Threonine	0.323mg	0.329mg	0%
Isoleucine	0.39mg	0.38mg	0%
Leucine	0.654mg	0.631mg	0%
Lysine	0.63mg	0.593mg	0%
Methionine	0.077mg	0.116mg	0%
Phenylalanine	0.445mg	0.475mg	0%
Valine	0.448mg	0.372mg	0%
Histidine	0.254mg	0.244mg	0%