Raw lentils vs Canned chickpeas, drained
In short
For the same 100 calories you eat 28 g of raw lentils or 72 g of canned chickpeas, drained. Both get most of their calories from carbohydrate.
More in raw lentils: folate (3.9×), thiamin (13×), iron (2.4×), zinc (2×) and vitamin B6. More in canned chickpeas, drained: manganese, sodium, fiber and selenium. 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
71.9 g · 5.1 g protein · 16.2 g carbs (2.9 g sugars) · 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 9%
136 µg vs 34.5 µg
- Thiamin (B1)21% vs 2%
0.25 mg vs 0.019 mg
- Manganese17% vs 26%
0.4 mg vs 0.61 mg
- Sodiumlimit<1% vs 8%
1.7 mg vs 177 mg
- Iron10% vs 4%
1.8 mg vs 0.77 mg
- Fiber11% vs 16%
3 g vs 4.6 g
- Zinc8% vs 4%
0.93 mg vs 0.45 mg
- Vitamin B69% vs 5%
0.15 mg vs 0.083 mg
- Selenium<1% vs 4%
0.028 µg vs 2.2 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7 g · 5.1 g14%·10%
- Total fat0.3 g · 2 g<1%·3%
- Saturated fatlimit0.044 g · 0.15 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18 g · 16.2 g7%·6%
- Potassium192 mg · 90.6 mg4%·2%
- Calcium9.9 mg · 32.4 mg1%·2%
- Magnesium13.4 mg · 18.7 mg3%·4%
- Phosphorus79.8 mg · 61.2 mg6%·5%
- Copper0.21 mg · 0.18 mg24%·20%
- Vitamin A0.57 µg · 0.72 µg<1%·<1%
- Vitamin C1.3 mg · 0.072 mg1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.14 mg · 0.21 mg1%·1%
- Vitamin K1.4 µg · 2.4 µg1%·2%
- Riboflavin (B2)0.06 mg · 0.011 mg5%·1%
- Niacin (B3)0.74 mg · 0.1 mg5%·1%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: pantothenic acid (B5), choline.
From USDA FoodData Central: Raw lentils (SR Legacy 172420), Canned chickpeas, drained (SR Legacy 173800). 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.