Chickpeas vs lentils

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without saltBoiled lentils, unsalted
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 61 g of chickpeas or 86 g of lentils. Both get most of their calories from carbohydrate.

More in chickpeas: manganese. More in lentils: folate, fiber, pantothenic acid (3.2×), thiamin (2.1×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt100 cal

61 g · 5.4 g protein · 16.7 g carbs (2.9 g sugars) · 1.6 g fat

Boiled lentils, unsalted100 cal

86.2 g · 7.8 g protein · 17.4 g carbs (1.6 g sugars) · 0.33 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate26% vs 39%

    105 µg vs 156 µg

  • Manganese27% vs 19%

    0.63 mg vs 0.43 mg

  • Fiber17% vs 24%

    4.6 g vs 6.8 g

  • Pantothenic acid (B5)3% vs 11%

    0.17 mg vs 0.55 mg

  • Thiamin (B1)6% vs 12%

    0.071 mg vs 0.15 mg

  • Iron10% vs 16%

    1.8 mg vs 2.9 mg

  • Protein11% vs 16%

    5.4 g vs 7.8 g

  • Phosphorus8% vs 12%

    102 mg vs 155 mg

  • Vitamin B65% vs 9%

    0.085 mg vs 0.15 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat1.6 g · 0.33 g2%·<1%
  • Saturated fatlimit0.16 g · 0.046 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates16.7 g · 17.4 g6%·6%
  • Sodiumlimit4.3 mg · 1.7 mg<1%·<1%
  • Potassium177 mg · 318 mg4%·7%
  • Calcium29.9 mg · 16.4 mg2%·1%
  • Magnesium29.3 mg · 31 mg7%·7%
  • Zinc0.93 mg · 1.1 mg8%·10%
  • Copper0.21 mg · 0.22 mg24%·24%
  • Selenium2.3 µg · 2.4 µg4%·4%
  • Vitamin A0.61 µg · 0 µg<1%·0%
  • Vitamin C0.79 mg · 1.3 mg1%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.21 mg · 0.095 mg1%·1%
  • Vitamin K2.4 µg · 1.5 µg2%·1%
  • Riboflavin (B2)0.038 mg · 0.063 mg3%·5%
  • Niacin (B3)0.32 mg · 0.91 mg2%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline26.1 mg · 28.2 mg5%·5%

From USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy 173757), Boiled lentils, unsalted (SR Legacy 172421). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt withRaw lentilsDry lentilsPink or red lentils, rawLentils, boiled, with salt