Quick Summary
When to Choose Lentils
Choose lentils for higher protein (18g), more iron, faster cooking (no soaking). Best for quick meals and iron needs.
When to Choose Chickpeas (Garbanzo Beans)
Choose chickpeas for versatility (hummus, falafel), creamier texture, more folate. Best for Mediterranean recipes.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Lentils | Chickpeas (Garbanzo Beans) | Winner |
|---|---|---|---|
| Calories | 116 | 269 | 🏆 Lentils |
| Protein | 9g | 14.5g | 🏆 Chickpeas (Garbanzo Beans) |
| Carbohydrates | 20.1g | 45g | |
| Fiber | 7.9g | 12.5g | 🏆 Chickpeas (Garbanzo Beans) |
| Total Fat | 0.4g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Chickpeas (Garbanzo Beans) has 56% more
Iron
🏆 Chickpeas (Garbanzo Beans) has 42% more
Health Benefits Comparison
Lentils Benefits
- Excellent plant protein source
- Supports heart health
- Aids digestive health
- May help control blood sugar
- Supports healthy pregnancy (folate)
Chickpeas (Garbanzo Beans) Benefits
- High plant protein (15g per cup) with essential amino acids
- Exceptional fiber (12.5g, 50% DV) for gut health
- Very high folate (71% DV) for cell division
- Rich in manganese (84% DV) for metabolism
- Good iron source (26% DV) for plant-based diets
Practical Considerations
💰 Cost
Lentils: Moderate
Chickpeas (Garbanzo Beans): Moderate
🕒 Preparation
Lentils: Easy
Chickpeas (Garbanzo Beans): Easy
📦 Storage
Lentils: Refrigerate
Chickpeas (Garbanzo Beans): Refrigerate
🍽️ Versatility
Lentils: Very versatile
Chickpeas (Garbanzo Beans): Very versatile
The Bottom Line
Both Lentils and Chickpeas (Garbanzo Beans) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Lentils if: Choose lentils for higher protein (18g), more iron, faster cooking (no soaking). Best for quick meals and iron needs.
Choose Chickpeas (Garbanzo Beans) if: Choose chickpeas for versatility (hummus, falafel), creamier texture, more folate. Best for Mediterranean recipes.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Lentils and Chickpeas (Garbanzo Beans) in Nutrivio
Compare how Lentils and Chickpeas (Garbanzo Beans) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
