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{"id":13696,"date":"2026-08-30T11:13:18","date_gmt":"2026-08-30T09:13:18","guid":{"rendered":"https:\/\/www.elmercadodeorigen.com\/garbanzos-lentejas-alubias-cual-es-mas-nutritiva\/"},"modified":"2026-08-30T12:09:05","modified_gmt":"2026-08-30T10:09:05","slug":"garbanzos-lentejas-alubias-cual-es-mas-nutritiva","status":"publish","type":"post","link":"https:\/\/www.elmercadodeorigen.com\/en\/chickpeas-lentils-beans-which-is-more-nutritious\/","title":{"rendered":"Chickpeas, lentils or beans: which is more nutritious?"},"content":{"rendered":"

Chickpeas, lentils and beans<\/strong> are three of the most recognisable dry legumes in Spanish cooking. They share many nutrients, but they are not nutritionally identical: lentils contain more protein in this reference, beans more fibre, and chickpeas more fat.<\/p>\n

That is why \u00abwhich is more nutritious?\u00bb has no single answer. It depends on the nutrient being compared and, more importantly, on the wider diet.<\/p>\n

Chickpeas vs lentils vs beans: nutrition table<\/h2>\n

For a fair comparison, every value below refers to 100 g of dry product<\/strong> from the same reference table.<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Nutrient<\/th>\nChickpeas<\/th>\nLentils<\/th>\nDry beans<\/th>\n<\/tr>\n<\/thead>\n
Energy<\/td>\n373 kcal<\/td>\n351 kcal<\/td>\n349 kcal<\/strong><\/td>\n<\/tr>\n
Protein<\/td>\n19.4 g<\/td>\n23.8 g<\/strong><\/td>\n19.0 g<\/td>\n<\/tr>\n
Fat<\/td>\n5.0 g<\/strong><\/td>\n1.8 g<\/td>\n1.4 g<\/td>\n<\/tr>\n
Carbohydrate<\/td>\n55 g<\/td>\n54 g<\/td>\n52.5 g<\/td>\n<\/tr>\n
Fibre<\/td>\n15.0 g<\/td>\n11.7 g<\/td>\n25.4 g<\/strong><\/td>\n<\/tr>\n
Iron<\/td>\n6.7 mg<\/td>\n7.1 mg<\/strong><\/td>\n6.7 mg<\/td>\n<\/tr>\n
Magnesium<\/td>\n160 mg<\/strong><\/td>\n78 mg<\/td>\n160 mg<\/strong><\/td>\n<\/tr>\n
Potassium<\/td>\n797 mg<\/td>\n737 mg<\/td>\n1160 mg<\/strong><\/td>\n<\/tr>\n
Phosphorus<\/td>\n375 mg<\/td>\n240 mg<\/td>\n400 mg<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

Approximate values per 100 g dry weight from tables compiled by the Spanish Nutrition Foundation. Actual composition can vary.<\/small><\/p>\n

For protein: lentils come first<\/h2>\n

In this comparison, lentils provide 23.8 g of protein per 100 g dry weight<\/strong>. Chickpeas and beans are close to one another at 19.4 and 19.0 g respectively.<\/p>\n

Lentils therefore lead this trio, although other legumes have different figures. Our guide to which legume has the most protein<\/a> also includes soybeans, broad beans and dried peas.<\/p>\n

For fibre: beans stand out<\/h2>\n

The largest difference in the table is fibre. Dry beans reach 25.4 g per 100 g<\/strong>, compared with 15.0 g in chickpeas and 11.7 g in lentils in this reference.<\/p>\n

These are dry values. Cooked beans have absorbed water, so their fibre concentration per 100 g will be much lower. See the full legume fibre ranking<\/a>.<\/p>\n

For iron: lentils are slightly higher<\/h2>\n

The differences are much smaller than for fibre. Lentils provide 7.1 mg of iron per 100 g dry weight, while chickpeas and beans each provide 6.7 mg.<\/p>\n

All three contain non-haem plant iron, whose absorption is more variable than haem iron. A 0.4 mg difference should therefore not be used to present one food as universally \u00abbetter\u00bb. See the full iron comparison<\/a>.<\/p>\n

Chickpeas contain more fat<\/h2>\n

Chickpeas contain about 5 g of fat per 100 g dry weight in this table, compared with 1.8 g in lentils and 1.4 g in beans. This contributes to their slightly higher energy value.<\/p>\n

More fat does not automatically make a food worse. The total amount remains moderate compared with high-fat foods, and nutritional quality cannot be reduced to one macronutrient.<\/p>\n

Which has fewer calories?<\/h2>\n

The dry values are fairly close: 373 kcal for chickpeas, 351 for lentils and 349 for beans. The difference between lentils and beans is minimal.<\/strong><\/p>\n

In an actual dish, oil, sausage, meat, vegetables, sauces and other ingredients can affect total calories far more than the small difference between these legumes.<\/p>\n

Minerals: no one wins everything<\/h2>\n

Beans stand out for potassium and phosphorus in this reference; chickpeas and beans are level for magnesium; lentils are slightly higher for iron. All three also provide other minerals and B vitamins.<\/p>\n

This is exactly why \u00abwhich legume is more nutritious?\u00bb needs context. Each has different strengths.<\/strong><\/p>\n

What changes when they are cooked?<\/h2>\n

All three absorb water during soaking and cooking. Their cooked values per 100 g are therefore much lower than those shown here. That does not mean protein or fibre has vanished: much of the difference comes from 100 g of cooked food containing more water and less dry matter.<\/p>\n

When comparing packaged products, also check whether the label refers to net weight, drained weight or prepared food.<\/p>\n

Which should you cook?<\/h2>\n

The practical choice also depends on the dish:<\/p>\n