Chickpeas vs Lentils nutrition
Boiled chickpeas has more fat, sugar and calories. Boiled lentils has more fiber, potassium and iron.
- Boiled chickpeas100 g
- Boiled lentils100 g
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Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Boiled chickpeas | Boiled lentils | Daily Value |
|---|---|---|---|
| Calories | 164 kcal (8%) | 116 kcal (6%) | 2,000 kcal |
| Protein | 8.9 g (18%) | 9 g (18%) | 50 g |
| Fat | 2.6 g (3%) | 0.38 g (<1%) | 78 g |
| Saturated fat | 0.27 g (1%) | 0.05 g (<1%) | 20 g |
| Carbs | 27.4 g (10%) | 20.1 g (7%) | 275 g |
| Fiber | 7.6 g (27%) | 7.9 g (28%) | 28 g |
| Sugar | 4.8 g | 1.8 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 7 mg (<1%) | 2 mg (<1%) | 2,300 mg |
| Potassium | 291 mg (6%) | 369 mg (8%) | 4,700 mg |
| Calcium | 49 mg (4%) | 19 mg (1%) | 1,300 mg |
| Iron | 2.9 mg (16%) | 3.3 mg (19%) | 18 mg |
| Magnesium | 48 mg (11%) | 36 mg (9%) | 420 mg |
| Vitamin A | 1 µg (<1%) | 0 µg (0%) | 900 µg |
| Vitamin C | 1.3 mg (1%) | 1.5 mg (2%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares boiled chickpeas and boiled lentils as USDA FoodData Central lists them: “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt” (FDC 173757) and “Lentils, mature seeds, cooked, boiled, without salt” (FDC 172421). All figures start from 100 grams of the edible part. A search for “chickpeas” is taken here as boiled chickpeas; dry chickpeas is in the comparer above. A search for “lentils” is taken here as boiled lentils; dry red lentils and dry lentils are in the comparer above.
Per 100 grams
Per 100 grams, boiled chickpeas has more calories (164 vs 116 kcal), fat (2.6 vs 0.38 g, 6.8 times as much), saturated fat (0.27 vs 0.05 g, 5.4 times as much), carbohydrate (27.4 vs 20.1 g), sugars (4.8 vs 1.8 g, 2.7 times as much), sodium (7 vs 2 mg, 3.5 times as much), calcium (49 vs 19 mg, 2.6 times as much), magnesium (48 vs 36 mg) and vitamin A (1 vs 0 µg, against none). Boiled lentils has more fiber (7.9 vs 7.6 g), potassium (369 vs 291 mg), iron (3.3 vs 2.9 mg) and vitamin C (1.5 vs 1.3 mg). They are within 3% of each other for protein and cholesterol.
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Per serving
A serving as USDA measures it is 1 cup of boiled chickpeas (164 g) and 1 cup of boiled lentils (198 g). The two servings weigh about the same, so the per-serving picture follows the per-100 g one closely. No nutrient changes leader when you switch from 100 g to servings. One serving is 269 kcal of boiled chickpeas against 230 kcal of boiled lentils.
For the same calories
To get 100 kcal you would eat 61 g of boiled chickpeas or 86.2 g of boiled lentils. At that equal energy, boiled chickpeas carries 5.4 g of protein and boiled lentils 7.8 g. Fiber per 100 kcal is 4.6 g against 6.8 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for carbohydrate (to boiled lentils) and magnesium (to boiled lentils).
Where the calories come from
Roughly, 21% of the energy in boiled chickpeas comes from protein, 14% from fat and 65% from carbohydrate; for boiled lentils it is 30%, 3% and 67%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of boiled chickpeas reaches its largest shares of the Daily Value in fiber (45%), protein (29%) and iron (26%); 1 cup of boiled lentils reaches its largest shares of the Daily Value in fiber (56%), iron (37%) and protein (36%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.