#nutrition
By Charles Li, MD
Introduction
Lentils and chickpeas are some of the world's healthiest foods. They're packed with fiber and proteins. They also have lots of other vitamins and minerals, unlike processed carbs such as white bread and white rice.
Nutrition Comparison
Chickpeas
Lentils
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Calories
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Fiber
+++
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Protein
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Food Facts
Lentils and chickpeas are both ancient foods that have been cultivated for thousands of years.
They are key ingredients in dishes across many cuisines and cultures.
chickpeas
Wikifacts
History
One of the earliest cultivated legumes
Foods
A key ingredient in hummus, falafel, chana masala.
Production
India produces 66% of all chickpeas
Lentils
Wikifacts
History
Cultivated since 11,000 BC in Greece
Foods
Eaten soaked, germinated, fried, baked, or boiled.
Production
Canada produces 33% of all lentils.
Top Benefits
Both chickpeas and lentils have lots of protein and fiber. This helps with digestion, blood sugar control, and weight loss, among other benefits.
#nutrition
Chickpeas
top benefits
Top 5 Benefits
Fiber
Chickpeas are very rich in fiber, both soluble and insoluble.
Protein
Chickpeas can help with diabetes management as they don't cause surges in blood sugar
Digestion
The fiber in chickpeas can help with digestion and support your microbiome.
Blood Sugar Control
Chickpeas can help with diabetes management as they don't cause surges in blood sugar
Weight Loss
High fiber foods increase your feeling of fullness
Top Benefits of Lentils
Lentils have similar benefits as chickpeas since they are from related plants.
#nutrition
Lentils
top benefits
Top 5 Benefits
Protein
Lentils are one of the best sources of plant protein
Fiber
Lentils are one fo the best sources of dietary fiber.
Digestion
The high fiber content of lentils helps with digestion.
Heart health
Foods with high plant protein have been shown to lower the risk of heart disease.
Colon Cancer
Eating lots of legumes, such as lentils, has been linked to a lower risk of colon cancer.
Macronutrient Comparison
Macronutrients are nutrients that your body needs in large amounts. These include fat, carbohydrates, and protein.
Calories
Chickpeas have more calories than Lentils
Calories
Per Cup
Chickpeas
269
Lentils
230
Cooked lentils have fewer calories than cooked chickpeas. If you want to lose weight, both are great options. However, you can eat more lentils than chickpeas for the same amount of weight gained.
Calories measure the amount of energy in food. Foods with more calories give us more energy but also causes us to gain more weight. If you are trying to diet, or lose weight, foods with low calories are better.If you are trying to gain weight, high-calorie foods are better.
Total Fat
Chickpeas have more fat than lentils
Total Fat
Chickpeas vs Lentils
Chickpeas
4.2
Lentils
0.8
Chickpeas have more fat than lentils. However, because they are good fats, we're willing to declare Chickpeas as the winner when it comes to fats.
Fats from plants and vegetables in particular tend to be healthy. Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats."
Dietary Fiber
Lentils have more dietary fiber than Chickpeas.
Dietary Fiber
grams per cup
Chickpeas
12.5
Lentils
15.6
Winner: Lentils
Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body. However, it's one of the healthiest things you can eat.
Fiber reduces your cravings and caloric intake. It also supports good gut nutrition.
Since lentils have more fiber, lentils win this round.
Protein
Lentils contain more protein than Chickpeas.
Protein
grams per cup
Chickpeas
15
Lentils
18
Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.
Winner: Lentils
