Lentil vs Chickpea | What’s The Difference?
Eating more plant-based foods like chickpeas and lentils may not seem like the most exciting thing when looking for new ways to save money and eat healthily. But these foods are versatile, tasty, and nutritious—and they’ll add a lot of flavor to your food budget.
If you’re looking for ways to cut costs in your diet without sacrificing nutrition, consider adding more plant-based foods like chickpeas and lentils to your pantry. These inexpensive staples don’t require much time in the kitchen, so they’re great if you have limited time on your hands. Plus, they taste great! So, what’s the difference between a lentil and a chickpea?
What Are Lentils?
Lentils are a legume, which means they’re a type of bean. Lentils are a fantastic source of protein and fiber. They’re also high in iron, which is essential for the health of your blood. Lentils come in wide varieties, including brown lentils (often called “pinto beans”) and green lentils.
Brown lentils are more common in American kitchens. Still, green lentils are gaining popularity because they have a sweeter taste than their brown counterparts. They’re also good for you because they’re low in fat, sodium, and cholesterol, so they can help people with heart disease control their blood pressure and cholesterol levels.
The best part about lentils is their versatility: You can make them into soups or salads or cook them up into delicious dinners like this!
What are Chickpeas?
Chickpeas are a delicious, nutritious, and versatile legume cultivated for over 5,000 years. Chickpeas are eaten whole or ground into a paste and then used in cooking to add a nutty flavor and creamy texture to soups, stews, salads, dips, and more!
Chickpeas are high in protein (they’re one of the most protein-rich legumes), fiber (they’re also high in fiber), iron (which helps keep your body running smoothly), and potassium (which helps keep blood pressure under control). Chickpeas are also low in sodium (excellent for people with high blood pressure) and contain antioxidants that help fight free radicals that can cause cell damage.
Lentils Vs Chickpea | Nutritional Value
| Nuitritional Value (per 100 g) | Lentils | Chickpea |
|---|---|---|
| Calories (kcal) | 116 | 164 |
| Protein (g) | 9 | 8.9 |
| Fiber (g) | 7.9 | 7.6 |
| Calcium (mg) | 19 | 49 |
| Iron (mg) | 3.3 | 2.9 |
| Potassium (mg) | 369 | 291 |
| Vitamin A (ug) | 0 | 1 |
| Vitamin C (mg) | 1.5 | 1.3 |
| Vitamin E (mg) | 0.11 | 0.35 |
1. Vitamins
Chickpeas have more vitamin B1 (thiamine) than lentils (about 25% vs. 12%). Lentils are also a good source of vitamin B6 (23%), which helps boost brain health by helping with memory formation.
Chickpeas contain somewhat less vitamin B6 than lentils (about 16%). Both chickpeas and lentils provide good amounts of other vitamins, including vitamin C (24% vs. 21%), vitamin E (21% vs. 12%), selenium (28% vs. 18%)
2. Minerals
Lentils contain more potassium than any other bean or legume and are also rich in folate, magnesium, and phosphorus. The brown lentil is the most common and is grown in India, China, and Italy.
It’s also one of the most nutritious legumes. Whereas, Chickpeas do contain all the essential amino acid and is also one of the good sources of iron (which helps with energy production) and vitamin B6 (which helps support heart health).
3. Protein
Both lentils and chickpeas are legumes. They are also high in protein, an essential macronutrient for humans to consume. However, the protein content of each type of legume varies. Lentils contain about 18 grams of protein per cup, while chickpeas have 10 grams of protein per cup.
4. Fiber
Lentil and chickpea are both types of beans. They are different in how they are grown, affecting their fiber content. Lentils are grown in hot climates and have a higher fiber content than chickpeas. In terms of weight, lentils weigh about 50% more than chickpeas.
This means a cup of cooked lentils has nearly twice as much fiber as one cup of cooked chickpeas. A cup of cooked lentils (1½ cups raw) has 7 grams of fiber; a cup of cooked chickpeas (1½ cups raw) has 3 grams (per cup).
Lentils Vs Chickpeas | Which Causes More Gas?
It’s true that during your initial days, your vegan diet may cause bloating and gas because vegan diet is high in fiber. And since lentils and chickpeas are both legumes that are nutritious and loaded with fiber. chances are you might experience some gas. But which one causes more gas?
Chickpeas have a higher fiber content than lentils, which can cause more gas in some people. Lentils are a great source of protein and fiber but lentils can cause gas in the body.
However, when it comes to legumes in general, there’s no clear winner between chickpeas and lentils for the most gassy culprit. Lentils have about half the fiber of chickpeas, so there’s less chance you’ll feel bloated after eating them (which is a good thing!).
If you’re struggling with gas after eating lentils or chickpeas, cut down on the fiber you eat by mixing some rice into your meal plan. This will help reduce the bloating from overeating plant matter at once!
Lentils Vs Chickpeas | Health Benefits
1. Heart Diseases
Lentils and chickpeas contain high amounts of fiber and protein, essential for maintaining a healthy heart. They are also rich in vitamins, minerals, and antioxidants that help protect against heart disease.
Lentils are an excellent source of folate, which helps reduce the risk of heart disease by improving blood flow to the heart muscle. Chickpeas also contain folate and magnesium, which reduces blood pressure and helps prevent strokes.
2. Diabetes
Lentils and chickpeas are both great for keeping your blood sugar levels steady. Lentils and Chickpeas have a lower glycemic index than chickpeas, so they enter your bloodstream more slowly when you eat them.
That means that their absorptions will be slower, which helps keep your insulin levels from spiking unnecessarily, which can cause diabetes.
Chickpea Vs Lentil | Which Is Healthier?
Both lentils and chickpeas are incredibly healthy, and they both have a lot to offer for your health. They’re also very similar in their nutritional profiles and benefits, making them an excellent choice for vegans and vegetarians who want a protein-rich meal. Which is healthier?
We’ll start with the differences. Lentils are smaller than chickpeas and have a creamier texture. They contain more fiber, protein, iron, magnesium, potassium, calcium, and zinc. Lentils are also higher in folate than chickpeas. Chickpeas have more carbs (though still only about 10 grams per 1/2 cup cooked) and less fiber than lentils (about 8 grams per 1/2 cup cooked).
When it comes to the nutritional value of these legumes, it’s all about the ratio of carbs to protein. The good news is that lentils have a much lower carb content than chickpeas: about 3 grams per 1/2 cup cooked versus 25 grams for a cup of chickpeas! That means that lentils might be the better choice if you’re trying to limit your carb intake (which is a great way to lose weight!).
Final Thoughts
Having plant-based meals is an excellent way to diversify your diet without compromising flavour or quality. Eating plant-based foods could save you hundreds of dollars yearly on unnecessary doctor visits and medications. People don’t realize how much their health depends on what they eat.
You can improve your health by eating whole fruits, vegetables, and legumes daily. You feel fantastic about yourself because you take care of your body by eating nutritious meals rich in vitamins and minerals that make you feel good about yourself.
Chickpeas and lentils are both veggie powerhouses! You can choose lentil or chickpea any one of them according to your nutritional need.
