Chickpeas (garbanzo beans vs Lentils
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Lentils, mature seeds, cooked, boiled, without salt is higher in more vitamins & minerals
Calories (kcal)
Chickpeas (garbanzo 164
Lentils 116
Protein (g)
Chickpeas (garbanzo 8.86
Lentils 9.02
Carbs (g)
Chickpeas (garbanzo 27.4
Lentils 20.1
Fat (g)
Chickpeas (garbanzo 2.59
Lentils 0.380
Fiber (g)
Chickpeas (garbanzo 7.60
Lentils 7.90
Quick answers
Which has more protein?
Lentils, mature seeds, cooked, boiled, without salt — 9.02g vs 8.86g per 100g.
Which has fewer calories?
Lentils, mature seeds, cooked, boiled, without salt — 116 vs 164 kcal per 100g.
Which is more nutrient-dense?
Lentils, mature seeds, cooked, boiled, without salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Chickpeas (garbanzo beans | Lentils | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 164 kcal | 116 kcal | +41% |
| Macronutrients | |||
| Water | 60.2 g | 69.6 g | -14% |
| Protein | 8.86 g | 9.02 g | -2% |
| Total lipid (fat) | 2.59 g | 0.380 g | +582% |
| Carbohydrate, by difference | 27.4 g | 20.1 g | +36% |
| Fiber, total dietary | 7.60 g | 7.90 g | -4% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.269 g | 0.053 g | +408% |
| Fatty acids, total monounsaturated | 0.583 g | 0.064 g | +811% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 1.50 mg | -13% |
| Thiamin (Vitamin B1) | 0.116 mg | 0.169 mg | -31% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0.073 mg | -14% |
| Niacin (Vitamin B3) | 0.526 mg | 1.06 mg | -50% |
| Pantothenic acid (Vitamin B5) | 0.286 mg | 0.638 mg | -55% |
| Vitamin B-6 — Pyridoxine | 0.139 mg | 0.178 mg | -22% |
| Biotin (Vitamin B7) | 172 ug | 181 ug | -5% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 42.8 mg | 32.7 mg | +31% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 16.0 ug | 5.00 ug | +220% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.350 mg | 0.110 mg | +218% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 49.0 mg | 19.0 mg | +158% |
| Iron, Fe | 2.89 mg | 3.33 mg | -13% |
| Magnesium, Mg | 48.0 mg | 36.0 mg | +33% |
| Phosphorus, P | 168 mg | 180 mg | -7% |
| Potassium, K | 291 mg | 369 mg | -21% |
| Sodium, Na | 7.00 mg | 2.00 mg | +250% |
| Zinc, Zn | 1.53 mg | 1.27 mg | +20% |
| Copper, Cu | 0.352 mg | 0.251 mg | +40% |
| Manganese, Mn | 1.03 mg | 0.494 mg | +109% |
| Selenium, Se | 3.70 ug | 2.80 ug | +32% |
| Other Nutrients | |||
| Energy | 686 kj | 487 kj | +41% |
| Ash | 0.920 g | 0.830 g | +11% |
| Total Sugars | 4.80 g | 1.80 g | +167% |
| Folic acid (Vitamin B9 — synthetic) | 172 ug | 181 ug | -5% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 172 ug | 181 ug | -5% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 27.0 IU | 8.00 IU | +238% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.00 ug | 1.70 ug | +135% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.215 g | 0.045 g | +378% |
| SFA 18:0 (Stearic acid) | 0.037 g | 0.005 g | +640% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.001 g | +400% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.578 g | 0.061 g | +848% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.16 g | 0.175 g | +561% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.11 g | 0.137 g | +712% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | 0.037 g | +16% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.085 g | 0.081 g | +5% |
| Threonine (EAA) | 0.329 g | 0.323 g | +2% |
| Isoleucine (EAA, BCAA) | 0.380 g | 0.390 g | -3% |
| Leucine (EAA, BCAA) | 0.631 g | 0.654 g | -4% |
| Lysine (EAA) | 0.593 g | 0.630 g | -6% |
| Methionine (EAA) | 0.116 g | 0.077 g | +51% |
| Cystine (conditionally essential) | 0.119 g | 0.118 g | +1% |
| Phenylalanine (EAA) | 0.475 g | 0.445 g | +7% |
| Tyrosine (conditionally essential) | 0.220 g | 0.241 g | -9% |
| Valine (EAA, BCAA) | 0.372 g | 0.448 g | -17% |
| Arginine (conditionally essential) | 0.835 g | 0.697 g | +20% |
| Histidine (EAA) | 0.244 g | 0.254 g | -4% |
| Alanine | 0.380 g | 0.377 g | +1% |
| Aspartic acid | 1.04 g | 0.998 g | +4% |
| Glutamic acid | 1.55 g | 1.40 g | +11% |
| Glycine (conditionally essential) | 0.369 g | 0.367 g | +1% |
| Proline (conditionally essential) | 0.366 g | 0.377 g | -3% |
| Serine | 0.447 g | 0.416 g | +7% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0.020 mg | 0 mg | |
| Isoflavones | |||
| Total isoflavones | 0.020 mg | 0.005 mg | +300% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt nutrition facts Lentils, mature seeds, cooked, boiled, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +250% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Carotene, beta +220% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Vitamin E (alpha-tocopherol) +218% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Calcium, Ca +158% in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
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