USDA-derived comparison
Chickpeas (cooked) vs Lentils (cooked)
Chickpeas (cooked) and Lentils (cooked) are nutritionally close per 100g; serving size decides the difference.
Who each is for: Either works: pick the one that fits the meal, since the nutrient patterns are close.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chickpeas (cooked)
Typical serving: 1 cup (164g)
15/100
No clear per-100g leads, which is a result in itself.
Full Chickpeas (cooked) pageLentils (cooked)
Typical serving: 1 cup (198g)
15/100
No clear per-100g leads, which is a result in itself.
Full Lentils (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Chickpeas (cooked) | Lentils (cooked) |
|---|---|---|
| Calories | 164 kcal | 116 kcal |
| Protein | 9 g | 9 g |
| Carbs | 27 g | 20 g |
| Fat | 3 g | 0 g |
| Fiber | 8 g | 8 g |
| Sat fat | 0 g | 0 g |
| Sodium | 7 mg | 2 mg |
| Potassium | 291 mg | 369 mg |
| Calcium | 49 mg | 19 mg |
| Iron | 2.9 mg | 3.3 mg |
| Magnesium | 48 mg | 36 mg |
| Zinc | 1.5 mg | 1.3 mg |
| Vitamin C | 1 mg | 2 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 172 µg | 181 µg |
Servings differ: 1 cup of chickpeas (cooked) is about 164g, 1 cup of lentils (cooked) about 198g. Scale accordingly before deciding anything on the 100g basis alone.
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