Raw lentils vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
In short
For the same 100 calories you eat 28 g of raw lentils or 61 g of chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. Both get most of their calories from carbohydrate.
More in raw lentils: thiamin (3.5×), pantothenic acid (3.5×), folate and vitamin B6. More in chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt: manganese, 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
61 g · 5.4 g protein · 16.7 g carbs (2.9 g sugars) · 1.6 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.
- Thiamin (B1)21% vs 6%
0.25 mg vs 0.071 mg
- Manganese17% vs 27%
0.4 mg vs 0.63 mg
- Pantothenic acid (B5)12% vs 3%
0.61 mg vs 0.17 mg
- Folate34% vs 26%
136 µg vs 105 µg
- Fiber11% vs 17%
3 g vs 4.6 g
- Selenium<1% vs 4%
0.028 µg vs 2.3 µg
- Vitamin B69% vs 5%
0.15 mg vs 0.085 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7 g · 5.4 g14%·11%
- Total fat0.3 g · 1.6 g<1%·2%
- Saturated fatlimit0.044 g · 0.16 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates18 g · 16.7 g7%·6%
- Sodiumlimit1.7 mg · 4.3 mg<1%·<1%
- Potassium192 mg · 177 mg4%·4%
- Calcium9.9 mg · 29.9 mg1%·2%
- Iron1.8 mg · 1.8 mg10%·10%
- Magnesium13.4 mg · 29.3 mg3%·7%
- Phosphorus79.8 mg · 102 mg6%·8%
- Zinc0.93 mg · 0.93 mg8%·8%
- Copper0.21 mg · 0.21 mg24%·24%
- Vitamin A0.57 µg · 0.61 µg<1%·<1%
- Vitamin C1.3 mg · 0.79 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 · 0.038 mg5%·3%
- Niacin (B3)0.74 mg · 0.32 mg5%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline27.4 mg · 26.1 mg5%·5%
From USDA FoodData Central: Raw lentils (SR Legacy 172420), Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy 173757). 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.