Comparisons › Lentils vs chickpeas
Lentils vs chickpeas
Both are cheap, versatile pulses and strong sources of plant iron, protein and zinc. Differences are modest; lentils cook fast with no soaking, while chickpeas bring a little calcium and choline and blend beautifully into hummus. Eat both often.
See what your diet might be missing. Free, in 60 seconds →Cooked lentils vs Cooked chickpeas, per serving
| Nutrient | Cooked lentils per 1 cup cooked (198g) | Cooked chickpeas per 1 cup cooked (164g) |
|---|---|---|
| Iron | 6.59mg | 4.74mg |
| Calcium | n/a | 80.4mg |
| Zinc | 2.51mg | 2.51mg |
| Selenium | 5.54µg | n/a |
| Protein | 17.9g | 14.5g |
| Choline | n/a | 70.2mg |
Per-serving figures from the Plentish dataset. The two servings differ, so read the amounts in context.
How to use each
Lentils are ideal for quick dals, soups and ragus with no planning. Chickpeas shine roasted, curried or blended, and gram (chickpea) flour opens up socca and pancakes. Whichever you choose, add a vitamin C-rich element to lift the iron.
Common questions
Which has more iron, lentils or chickpeas?
They are broadly similar and both are good plant iron sources. Absorption depends more on eating them with vitamin C than on the small difference between them.
Are chickpeas or lentils better for protein?
Both are good protein sources. Differences are small; variety across the week matters more than picking one.