Beluga Lentils vs Chickpeas: How Do They Compare?
Beluga Lentils and chickpeas belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare beluga lentils and chickpeas and help you learn more about their similarities and differences.
Beluga lentils (Lens culinaris) are a type of small, black lentils that are named after the caviar they resemble.
They are also known as black lentils or Caviar lentils. They are a staple food in many countries, such as India and the Middle East, and are used in various dishes such as soups, stews, salads, and curries.
Beluga lentils are a good source of plant-based protein and are also rich in fiber, iron, and folate.
They also contain a variety of other important vitamins and minerals, such as potassium, phosphorus, and vitamin B6. They have a firm texture and nutty flavor and are known for holding their shape well when cooked, making them a great ingredient in salads and side dishes.
Additionally, consuming lentils may have health benefits such as reducing the risk of heart disease, diabetes, and certain types of cancer, as well as promoting healthy digestion, maintaining healthy blood sugar levels, and helping in weight management.
Beluga lentils are also easy to cook and can be a great option for vegetarian and vegan meals.
Beluga Lentils is an excellent source of Vitamin B9 (Folate).
It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin C, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Beluga Lentils vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing beluga lentils vs chickpeas.
This comparison will start by comparing the caloric value of beluga lentils and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Beluga Lentils vs Chickpeas Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing beluga lentils vs chickpeas for weight loss, beluga lentils is slightly lower in calories, with 343 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.
However, both beluga lentils and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Beluga Lentils vs Chickpeas Protein
Legumes and most legume products, including beluga lentils and chickpeas, are important sources of plant-based protein.
Beluga Lentils offers around 20% more protein than chickpeas.
Beluga Lentils has 25.7 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.
Beluga Lentils vs Chickpeas Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in beluga lentils and chickpeas.
The total amount of carbohydrates is around 5% higher in chickpeas than in beluga lentils. They have 63 grams per 100 grams, compared to 60 grams in beluga lentils.
There’s less sugar in beluga lentils than in chickpeas, 73% precisely.
One handful of beluga lentils (28 grams) contains 0.8 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in beluga lentils and chickpeas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 8.8 grams of fiber per portion, beluga lentils is a better source of fiber than chickpeas which beluga lentils offers 3.4 grams per portion.
Beluga Lentils vs Chickpeas Fats
Like most other legumes, with the exception of lupins and peanuts, beluga lentils and chickpeas are low in fat.
Fats in beluga lentils and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in beluga lentils and chickpeas:
- Beluga Lentils: 0 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, beluga lentils is 100% lower in saturated fats.
Beluga Lentils and chickpeas contain 0 grams and 0.6 grams of saturated fat per 100 grams, respectively.
Beluga Lentils vs Chickpeas Vitamins Content
This section will discuss the vitamin content of beluga lentils and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Beluga Lentils has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, chickpeas have a higher amount of vitamin C.
Beluga Lentils and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins beluga lentils and chickpeas contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Beluga Lentils vs Chickpeas Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the beluga lentils and chickpeas comparison focuses on their mineral content.
Beluga Lentils is a better source of fluoride, magnesium, manganese, potassium, and sodium than chickpeas.
On the other hand, chickpeas are a higher amount of copper, iron, phosphorus, selenium, and zinc.
Beluga Lentils and chickpeas contain the same amount of calcium.
Check out the table below to learn how beluga lentils and chickpeas compare when it comes to mineral content.
The Final Word
Beluga Lentils and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both beluga lentils and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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