Raw lentils vs Canned chickpeas
In short
For the same 100 calories you eat 28 g of raw lentils or 114 g of canned chickpeas. Most of the calories in raw lentils come from carbohydrate.
More in raw lentils: folate (4.8×), thiamin (6.8×), pantothenic acid and copper. More in canned chickpeas: manganese (2.3×), vitamin B6 (3.5×), sodium, fiber and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
28.4 g · 7 g protein · 18 g carbs (0.58 g sugars) · 0.3 g fat
114 g · 5.6 g protein · 15.3 g carbs · 2.2 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.
- Folate34% vs 7%
136 µg vs 28.4 µg
- Manganese17% vs 40%
0.4 mg vs 0.93 mg
- Vitamin B69% vs 32%
0.15 mg vs 0.54 mg
- Thiamin (B1)21% vs 3%
0.25 mg vs 0.036 mg
- Sodiumlimit<1% vs 14%
1.7 mg vs 316 mg
- Fiber11% vs 18%
3 g vs 5 g
- Pantothenic acid (B5)12% vs 7%
0.61 mg vs 0.34 mg
- Copper24% vs 19%
0.21 mg vs 0.17 mg
- Magnesium3% vs 7%
13.4 mg vs 30.7 mg
- Selenium<1% vs 4%
0.028 µg vs 2.3 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7 g · 5.6 g14%·11%
- Total fat0.3 g · 2.2 g<1%·3%
- Saturated fatlimit0.044 g · 0.23 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18 g · 15.3 g7%·6%
- Potassium192 mg · 164 mg4%·3%
- Calcium9.9 mg · 39.8 mg1%·3%
- Iron1.8 mg · 1.4 mg10%·8%
- Phosphorus79.8 mg · 90.9 mg6%·7%
- Zinc0.93 mg · 0.78 mg8%·7%
- Vitamin A0.57 µg · 1.1 µg<1%·<1%
- Vitamin C1.3 mg · 0.11 mg1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.06 mg · 0.017 mg5%·1%
- Niacin (B3)0.74 mg · 0.15 mg5%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline27.4 mg · 37 mg5%·7%
Reported for only one of the two, so not compared: vitamin E, vitamin K.
From USDA FoodData Central: Raw lentils (SR Legacy 172420), Canned chickpeas (SR Legacy 175206). 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.