Short answer
This page puts the Thrive cards for Lentils, cooked and Chickpeas, cooked side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Lentils, cooked per 100 g | Chickpeas, cooked per 100 g | Lentils, cooked per 100 kcal | Chickpeas, cooked per 100 kcal |
|---|---|---|---|---|
| Energy | 485 kJ / 116 kcal | 686 kJ / 164 kcal | — | — |
| Protein | 9 g | 8.9 g | 7.76 g | 5.43 g |
| Carbohydrate | 20 g | 27 g | 17.24 g | 16.46 g |
| Fibre | 7.9 g | 7.6 g | 6.81 g | 4.63 g |
| Fat | 0.4 g | 2.6 g | 0.34 g | 1.59 g |
| Saturated fat | 0.05 g | 0.27 g | 0.05 g | 0.16 g |
| Monounsaturated fat | 0.06 g | 0.58 g | 0.06 g | 0.36 g |
| Polyunsaturated fat | 0.18 g | 1.16 g | 0.15 g | 0.7 g |
| Omega-3 (ALA) | 0 g | 0.04 g | 0 g | 0.02 g |
| Vitamin C | 1.5 mg | 1.3 mg | 1.29 mg | 0.79 mg |
| Vitamin K | 1.7 µg | 4 µg | 1.47 µg | 2.44 µg |
| Folate | 181 µg | 172 µg | 156 µg | 105 µg |
| Thiamin (B1) | 0.17 mg | 0.12 mg | 0.15 mg | 0.07 mg |
| Riboflavin (B2) | 0.07 mg | 0.06 mg | 0.06 mg | 0.04 mg |
| Niacin (B3) | 1.06 mg | 0.53 mg | 0.91 mg | 0.32 mg |
| Pantothenic acid (B5) | 0.64 mg | 0.29 mg | 0.55 mg | 0.17 mg |
| Vitamin B6 | 0.18 mg | 0.14 mg | 0.16 mg | 0.09 mg |
| Calcium | 19 mg | 49 mg | 16.38 mg | 29.88 mg |
| Iron | 3.3 mg | 2.9 mg | 2.84 mg | 1.77 mg |
| Magnesium | 36 mg | 48 mg | 31.03 mg | 29.27 mg |
| Potassium | 369 mg | 291 mg | 318 mg | 177 mg |
| Zinc | 1.3 mg | 1.5 mg | 1.12 mg | 0.91 mg |
| Copper | 0.25 mg | 0.35 mg | 0.22 mg | 0.21 mg |
| Manganese | 0.49 mg | 1.03 mg | 0.43 mg | 0.63 mg |
| Phosphorus | 180 mg | 168 mg | 155 mg | 102 mg |
| Sodium | 2 mg | 7 mg | 1.72 mg | 4.27 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- calcium: Chickpeas, cooked lists 49 mg per 100 g and Lentils, cooked 19 mg.
- magnesium: Chickpeas, cooked lists 48 mg per 100 g and Lentils, cooked 36 mg.
- potassium: Lentils, cooked lists 369 mg per 100 g and Chickpeas, cooked 291 mg.
Form matters
Lentils, cooked is shown as on its card (cooked), and Chickpeas, cooked as on its card (cooked). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for calcium, Chickpeas, cooked lists 49 mg per 100 g and Lentils, cooked 19 mg. Figures come from USDA FoodData Central and UK CoFID.