Chickpeas vs Lentils: Which is Better and Healthier?

Wondering whether you should incorporate chickpeas or lentils into your new diet plan? Do not look any further. 

Lean proteins are an essential part of your daily meal which not only helps you feel nourished and energized but also allows you to build muscle mass. 

Plant-based or vegan-friendly diet plans often leave you feeling great but they may also come in conjunction with you feeling weak or tired due to protein and fiber deficiency. 

Protein and fiber deficiency on a restrictive or vegan diet might be linked to a lack of meat consumption. 

Hence it is best to choose healthier plant-based alternatives to incorporate into your diet plan to meet your nutritional needs and requirements. 

Whether you want to indulge in a plant-based and vegan-friendly diet, or you are looking for ways to optimize your meal plans, incorporating legumes like lentils and chickpeas can be an exceptional way of meeting your daily protein requirements. 

If you are someone who is willing to incorporate chickpeas and lentils into their diet plan but is confused about which one of the two is healthier and better, we’ve got you covered. 

Here is all you need to know about chickpeas and lentils to determine which one is better and healthier for your nutritional needs and requirements.

What are Chickpeas?

Chickpeas scientifically known as Cicer Arietinum is a form of legume that is found in the Middle East and Medditeration regions.

Chickpeas are among the most common foods integrated into plant-based, vegetarian, or vegan friendly-diet plans, as these delicious legumes are a rich source of fiber and protein. 

Chickpeas are not only highly nourishing and nutritious but these legumes are absolutely delicious and are often used to make delicious foods like hummus, falafel, and even curry. 

Furthermore, chickpeas are a rich source of magnesium, iron, zinc, B vitamins, Vitamin E, vitamin C, and vitamin K. 

Chickpeas also integrate antioxidants and help regulate blood sugar as well as cholesterol levels in the body.

What are Lentils?

Lentils are another form of legume that is also referred to as Lens Culinaris that have been consumed for over a thousand years in the Medditaranian region. 

Lentils come in the form of tiny and circular legumes in different colors like yellow, green, brown, and red. 

Lentils are among the most popular plant-based food choices for vegetarian and vegan diet plans as they have the highest source of protein among all other vegan-friendly food options. 

These legumes are high in fiber which helps regulate blood sugar levels and cholesterol levels in the body. 

Lentils contain antioxidants and anti-inflammatory benefits that help prevent problems like inflammation. 

Furthermore, Lentils are also rich in dietary fibers that help improve digestion and gut microbiome health. 

Lentils are a great source of protein that can be an effective alternative to meat when indulging in a vegetarian or vegan diet plan.

Chickpeas vs Lentils: What are their Nutritional Values?

Nutritional value (per 100 g)	Chickpeas	Lentils
Protein	8.9	9
Fiber	7.6	7.9
Calories	164	116
Calcium	49	19
Iron	2.9	3.3
Potassium	291	369
Vitamin A	1	0
Vitamin C	1.3	1.5
Vitamin E	0.35	0.11

Vitamins:

Chickpeas are a great source of Vitamin B1 (thiamine) and have higher vitamin B1 content than lentils. 

Lentils however have a higher content of vitamin B6 when compared to chickpeas which helps improve your attention span and enhances your memory. 

Chickpeas and lentils are both rich in Vitamin C, antioxidants, Vitamin E, and selenium.

Minerals:

If you are looking for legumes that are a rich source of minerals, then lentils are the best for you. 

Lentils are a rich source of minerals and have the highest amount of potassium among all other legumes. 

Lentils are also rich in magnesium, phosphorus, and folate making them a perfect mineral source for a nutritionally balanced diet. 

Chickpeas on the other hand are a good source of iron, amino acids, and vitamin B6 which helps provide energy, reduces inflammation, boosts immunity, and supports mental health.

Protein:

Both lentils and chickpeas are great sources of proteins and are often used as effective alternatives for meat in a vegetarian, plant-based, or vegan-friendly diet.

This is because lentils contain about 18 grams of protein whereas chickpeas contain about 10 grams of protein per cup.

Fiber:

Although chickpeas and lentils are both a form of legumes, the way they are cultivated often affects their fiber content. 

Since lentils are grown or cultivated in a hotter climate hence they have a higher fiber content when compared to chickpeas. 

Furthermore, lentils weigh 50% more than chickpeas, meaning a cooked cup of lentils has higher fiber content than chickpeas. 

A cooked cup of lentils has about 7 grams of fiber whereas a cooked cup of chickpeas has about 3 grams of fiber.

Chickpea vs Lentils: What are the Benefits?

Chickpeas and lentils are both rich sources of nutrients, minerals, protein, and fibers that help you achieve a nutritionally balanced diet even on a vegan or plant-based diet. 

Here are some benefits of chickpeas and lentils that you can enjoy when consuming these delicious legumes:

Prevent Heart Diseases:

Chickpeas and Lentils are exceptionally great for maintaining heart health, preventing cardiovascular diseases, and regulating cholesterol levels. 

This is because both chickpeas and lentils are rich in fiber, antioxidants, minerals, and vitamins to keep your heart healthy. 

Lentils especially are rich in folate which helps reduce the risk of heart diseases by regulating efficient blood flow to the heart muscle. 

Chickpeas also contain folate and magnesium that aid in improving heart health and preventing heart diseases.

Regulate Blood Sugar levels:

Believe it or not, chickpeas and lentils are both great for regulating blood sugar and insulin levels, making them perfect for people with diabetes. 

Since the glycemic levels of chickpeas and lentils are lower when compared to other legumes, the two absorb in the bloodstream slower. 

This helps regulate the insulin levels in the body, making chickpeas and lentils perfect for people with diabetes.

Chickpea vs Lentils: Which One to Choose?

Both chickpeas and lentils are amazing vegan-friendly and plant-forward healthy alternatives to meat. 

In fact, both chickpeas and lentils have similar national values making them the perfect food for a protein-rich plant-based diet. 

But when it comes to which one is better and healthier, the answer goes down to the nutritional values of chickpeas and lentils. 

Lentils are smaller than chickpeas and contain more fiber, iron, magnesium, proteins, and minerals with a smoother and creamier consistency. 

Lentils also have a higher content of folate, while chickpeas have a higher content of carbohydrates. 

While both chickpeas and lentils are healthy alternatives for protein in a vegan diet, lentils are a better and healthier option for people who are on a low-carb diet.