Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsLentils (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Lentils (Raw) has 352 calories and 25g protein per 100g Lentils (Raw) has more protein, Lentils (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Lentils (Raw)
Lentils (Raw) packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) has 6.5mg of iron per 100g — important for energy and preventing anemia.
Lentils (Raw) edges ahead overall with more protein, less sugar — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Lentils | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 352kcal18% | +26kcal |
| Protein | 21g41% | 25g49% | <0.1g |
| Total Fat | 6.0g8% | 1.1g1% | +5.0g |
| Saturated Fat | 0.60g3% | 0.15g1% | +0.45g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 63g23% | <0.1g |
| Dietary Fiber | 12g44% | 11g38% | +1.5g |
| Sugars | 11g | 2.0g | +8.7g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 2.0mcg0% | +1.0mcg |
| Vitamin C | 4.0mg4% | 4.5mg5% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 0.49mg3% | +0.33mg |
| Vitamin K | 9.0mcg8% | 5.0mcg4% | +4.0mcg |
| Vitamin B6 | 0.54mg31% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 479mcg120% | +78mcg |
| Thiamin (B1) | 0.48mg40% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.21mg16% | +<0.1mg |
| Niacin (B3) | 1.5mg10% | 2.6mg16% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 6.0mg0% | +18mg |
| Calcium | 57mg4% | 35mg3% | +22mg |
| Iron | 4.3mg24% | 6.5mg36% | <0.1mg |
| Potassium | 718mg15% | 677mg14% | +41mg |
| Phosphorus | 252mg20% | 281mg22% | <0.1mg |
| Magnesium | 79mg19% | 47mg11% | +32mg |
| Zinc | 2.8mg25% | 3.3mg30% | <0.1mg |
| Copper | 0.66mg73% | 0.75mg84% | <0.1mg |
| Manganese | 4.2mg180% | 1.4mg60% | +2.8mg |
| Selenium | 0mcg0% | 0.10mcg0% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is moderately lower in calories than Chickpeas (garbanzo Beans Bengal Gram) (Raw), containing 352 kcal compared to 378 kcal per 100g (7% fewer calories).
Protein: Lentils (Raw) provides more protein with 24.6g versus 20.5g per 100g. In terms of protein-to-calorie efficiency, Lentils (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fat (6.04g vs 1.06g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Lentils (Raw): 0.873mg vs 0.477mg), Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 5mcg), Niacin (B3) (Lentils (Raw): 2.6mg vs 1.54mg).
Key Minerals: Notable mineral differences include Selenium (Lentils (Raw): 0.1mcg vs 0mcg), Sodium (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 24mg vs 6mg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 1.39mg).
Diet Suitability: Both fit a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Lentils (Raw)?
- Lentils (Raw) has more protein with 24.6g per 100g compared to 20.5g for Chickpeas (garbanzo Beans Bengal Gram) (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Lentils (Raw)?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 378 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Lentils (Raw) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Lentils (Raw) has 352 calories and 24.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Lentils (Raw)?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 6.04g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Lentils (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 10.7g.