Lentejas (cocidas) vs Garbanzos (cocidos): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Lentejas (cocidas) | Garbanzos (cocidos) | Difference |
|---|---|---|---|
| Calories | 116kcal6% DV | 164kcal8% DV | -48kcal |
| Protein | 9g18% DV | 8.9g18% DV | +0.1g |
| Carbohydrates | 20g7% DV | 27g9% DV | -7g |
| Fat | 0.4g1% DV | 2.6g4% DV | -2.2g |
| Fiber | 8g32% DV | 7.6g30% DV | +0.4g |
| Iron | 3.3mg18% DV | 2.9mg16% DV | +0.4mg |
| Calcium | 19mg2% DV | 49mg5% DV | -30mg |
| Vitamin C | 1.5mg2% DV | 1.3mg1% DV | +0.2mg |
| Potassium | 369mg11% DV | 291mg8% DV | +78mg |
| Magnesium | 36mg9% DV | 48mg12% DV | -12mg |
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🏆 Verdict: Lentejas (cocidas) or Garbanzos (cocidos)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Lentejas (cocidas) has fewer calories (116 vs 164 kcal), better for weight loss diets.
- Lentejas (cocidas) wins in protein (9g vs 8.9g), ideal for muscle gain.
- Lentejas (cocidas) provides more fiber (8g vs 7.6g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Lentejas (cocidas) if...
- You want more protein (9g vs 8.9g)
- You want fewer calories (116 vs 164 kcal)
- You need more fiber (8g vs 7.6g)
- You need more iron (3.3mg vs 2.9mg)
- You enjoy its flavor and texture in your recipes
Choose Garbanzos (cocidos) if...
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Lentejas (cocidas) or Garbanzos (cocidos) have more protein?
Lentejas (cocidas) has more protein: 9g vs 8.9g per 100g.
Does Lentejas (cocidas) or Garbanzos (cocidos) have more calories?
Garbanzos (cocidos) has more calories: 164 kcal vs 116 kcal per 100g.
Which is better for weight loss, lentejas (cocidas) or garbanzos (cocidos)?
For weight loss, choose the food with fewer calories and more satiety. Lentejas (cocidas) (116 kcal) has fewer calories. Also, Lentejas (cocidas) provides more fiber (8g), which increases satiety.
Can you combine lentejas (cocidas) and garbanzos (cocidos)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Lentejas (cocidas) provides 9g of protein and Garbanzos (cocidos) provides 8.9g, resulting in a more complete amino acid and micronutrient profile.
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