Chickpeas vs Lentils: nutrition compared
Chickpeas has over 2× the calcium, over 2× the vitamin K, over 2× the manganese of Lentils per 100 g. Lentils has over 2× the niacin, 1.5× the thiamin, 1.3× the vitamin B6 of Chickpeas. Lentils is lower in calories (116 vs 164 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Chickpeas 1 cup (164 g), Lentils 1 cup (198 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Chickpeas / serving | Lentils / serving | Chickpeas / 100 g | Lentils / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 269 13% | 230 11% | 164 | 116 |
| Protein (g) | 14.5 29% | 17.9 36% | 8.9 | 9 |
| Total fat (g) | 4.2 5.4% | 0.8 1% | 2.6 | 0.4 |
| Saturated fat (g) | 0.4 2.2% | 0.1 0.5% | 0.3 | 0.1 |
| Monounsaturated fat (g) | 1 | 0.1 | 0.6 | 0.1 |
| Polyunsaturated fat (g) | 1.9 | 0.3 | 1.2 | 0.2 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.07 | 0.07 | 0.04 | 0.04 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 45 16% | 39.9 14% | 27.4 | 20.1 |
| Fiber (g) | 12.5 45% | 15.6 56% | 7.6 | 7.9 |
| Sugars (g) | 7.9 | 3.6 | 4.8 | 1.8 |
| Calcium (mg) | 80 6.2% | 38 2.9% | 49 | 19 |
| Iron (mg) | 4.7 26% | 6.6 37% | 2.9 | 3.3 |
| Magnesium (mg) | 79 19% | 71 17% | 48 | 36 |
| Phosphorus (mg) | 276 22% | 356 29% | 168 | 180 |
| Potassium (mg) | 477 10% | 731 16% | 291 | 369 |
| Sodium (mg) | 11 0.5% | 4 0.2% | 7 | 2 |
| Zinc (mg) | 2.5 23% | 2.5 23% | 1.5 | 1.3 |
| Copper (mg) | 0.58 64% | 0.5 55% | 0.35 | 0.25 |
| Manganese (mg) | 1.69 73% | 0.98 43% | 1.03 | 0.49 |
| Selenium (µg) | 6.1 11% | 5.5 10% | 3.7 | 2.8 |
| Vitamin A (RAE) (µg) | 2 0.2% | 0 0% | 1 | 0 |
| Vitamin C (mg) | 2.1 2.4% | 3 3.3% | 1.3 | 1.5 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.57 3.8% | 0.22 1.5% | 0.35 | 0.11 |
| Vitamin K (µg) | 6.6 5.5% | 3.4 2.8% | 4 | 1.7 |
| Thiamin (B1) (mg) | 0.19 16% | 0.33 28% | 0.12 | 0.17 |
| Riboflavin (B2) (mg) | 0.1 7.9% | 0.14 11% | 0.06 | 0.07 |
| Niacin (B3) (mg) | 0.9 5.4% | 2.1 13% | 0.5 | 1.1 |
| Vitamin B6 (mg) | 0.23 13% | 0.35 21% | 0.14 | 0.18 |
| Folate (DFE) (µg) | 282 71% | 358 90% | 172 | 181 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 70 13% | 65 12% | 43 | 33 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #173757 and #172421.
Frequently asked questions
Which is healthier, Chickpeas or Lentils?
Chickpeas has over 2× the calcium, over 2× the vitamin K, over 2× the manganese of Lentils per 100 g. Lentils has over 2× the niacin, 1.5× the thiamin, 1.3× the vitamin B6 of Chickpeas. Lentils is lower in calories (116 vs 164 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Chickpeas scores 46 and Lentils scores 70. Which is 'healthier' depends on what you need more of.
Which has more protein, Chickpeas or Lentils?
Lentils: 8.9 g per 100 g for Chickpeas vs 9 g for Lentils (14.5 vs 17.9 g per serving).
Which has fewer calories, Chickpeas or Lentils?
Lentils: 164 kcal per 100 g for Chickpeas vs 116 kcal for Lentils (269 vs 230 kcal per serving).
Chickpeas nutrition facts · Lentils nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.