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Chickpeas vs Pink or Red Lentils: How Do They Compare?

This article explains the key similarities and differences between chickpeas and pink or red lentils, foods from the legumes and legume product group. Read on to learn more about the chickpeas vs pink or red lentils comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 11, 2023.

Chickpeas and pink or red lentils 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 chickpeas and pink or red lentils and help you learn more about their similarities and differences.

Chickpeas

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.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

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.

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly nutty flavor.

Pink and red lentils are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Chickpeas vs Pink or Red Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chickpeas vs pink or red lentils.

This comparison will start by comparing the caloric value of chickpeas and pink or red lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

ChickpeasPink or Red Lentils
Energy378 kcal358 kcal
Carbs63 g63.1 g
Sugar10.7 g7.5 g
Fiber12.2 g10.8 g
Protein20.5 g23.9 g
Fat6.04 g2.17 g
Saturated Fat0.603 g0.379 g

Chickpeas vs Pink or Red Lentils 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 pink or red lentils vs chickpeas for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chickpeas and pink or red lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Chickpeas vs Pink or Red Lentils Protein

Legumes and most legume products, including chickpeas and pink or red lentils, are important sources of plant-based protein.

Pink or Red Lentils offer around 14% more protein than chickpeas.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while chickpeas have 20.5 grams of protein per 100 grams.

Chickpeas vs Pink or Red Lentils 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 chickpeas and pink or red lentils.

The total amount of carbohydrates is around 0% higher in pink or red lentils than in chickpeas. They have 63.1 grams per 100 grams, compared to 63 grams in chickpeas.

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There’s less sugar in pink or red lentils than in chickpeas, 30% precisely.

One handful of pink or red lentils (28 grams) contains 2.1 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chickpeas and pink or red lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than pink or red lentils which chickpeas offer 3 grams per portion.

Chickpeas vs Pink or Red Lentils Fats

Like most other legumes, with the exception of lupins and peanuts, chickpeas and pink or red lentils are low in fat.

Fats in chickpeas and pink or red lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chickpeas and pink or red lentils:

  • Chickpeas: 6 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 33% lower in saturated fats.

Pink or Red Lentils and chickpeas contain 0.4 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chickpeas vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of chickpeas and pink or red lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chickpeas have a higher amount of vitamin B1 (Thiamine), vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Chickpeas and pink or red lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chickpeas and pink or red lentils contain side by side, so you can easily compare them.

ChickpeasPink or Red Lentils
Vitamin A67 IU58 IU
Vitamin C4 mg1.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.477 mg0.51 mg
Vitamin B2 (Riboflavin)0.212 mg0.106 mg
Vitamin B3 (Niacin)1.54 mg1.5 mg
Vitamin B5 (Pantothenic acid)1.59 mg0.348 mg
Vitamin B6 (Pyroxidine)0.535 mg0.403 mg
Vitamin B9 (Folate)557 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg1.95 mg
Vitamin K9 µg70 µg

Chickpeas vs Pink or Red Lentils 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 chickpeas and pink or red lentils comparison focuses on their mineral content.

Chickpeas are a better source of copper, iron, phosphorus, and zinc than pink or red lentils.

On the other hand, pink or red lentils are a higher amount of calcium, magnesium, manganese, potassium, and sodium.

Chickpeas and pink or red lentils contain the same amount of fluoride, and selenium.

Check out the table below to learn how chickpeas and pink or red lentils compare when it comes to mineral content.

ChickpeasPink or Red Lentils
Calcium57 mg48 mg
Copper0.656 mg1.3 mg
Fluoride2.2 µg2.2 µg
Iron4.31 mg7.39 mg
Magnesium79 mg59 mg
Manganese21.3 mg1.72 mg
Phosphorus252 mg294 mg
Potassium718 mg668 mg
Selenium00
Sodium24 mg7 mg
Zinc2.76 mg3.6 mg

The Final Word

Chickpeas and pink or red lentils are highly nutritious and a great addition to a plant-based diet.

Both chickpeas and pink or red lentils 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.

Sources

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