Food vs food · USDA FNDDS 2021–2023
Chickpeas vs lentils
Comparing usual servings (chickpeas: ½ cup, 90 g; lentils: ½ cup, 90 g), USDA’s figures are higher for chickpeas in 23 of the 65 nutrients it reports, and for lentils in 15. The widest gaps against the Daily Value: more copper (0.31 mg vs 0.22 mg) in chickpeas. Energy: 147 kcal for chickpeas, 104 kcal for lentils. Per 100 g, the figures are higher for chickpeas in 22 and for lentils in 15.
Every nutrient, side by side
Chickpeas, from dried, no added fat
Serving size ½ cup · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 147 kcal (more) | |
| Protein | 7.93 g | |
| Carbohydrates | 24.6 g (more) | |
| Fat | 2.32 g (more) | |
| Alcohol | 0 g | |
| Water | 53.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.24 g (more) | 1% |
| Monounsaturated fat | 0.52 g (more) | |
| Polyunsaturated fat | 1.03 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.19 g (more) | |
| SFA 18:0 (stearic) | 0.03 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.52 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1 g (more) | |
| PUFA 18:3 (linolenic) | 0.04 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 6.84 g | 24% |
| Sugars | 4.29 g (more) | |
| Vitamins | ||
| Vitamin A | 0.9 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 14.4 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.08 mg | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.31 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.6 µg (more) | 3% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.45 mg | 3% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate | 146 µg | |
| Folate, DFE | 146 µg | 36% |
| Folate, food | 146 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 38.2 mg (more) | 7% |
| Minerals | ||
| Calcium | 44.1 mg (more) | 3% |
| Iron | 2.58 mg | 14% |
| Magnesium | 43.2 mg (more) | 10% |
| Phosphorus | 150 mg | 12% |
| Potassium | 260 mg | 6% |
| Sodium | 214 mg (more) | 9% |
| Zinc | 1.37 mg (more) | 12% |
| Copper | 0.31 mg (more) | 35% |
| Selenium | 3.33 µg (more) | 6% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Lentils, from dried, no added fat
Serving size ½ cup · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 104 kcal | |
| Protein | 8.07 g (more) | |
| Carbohydrates | 18 g | |
| Fat | 0.34 g | |
| Alcohol | 0 g | |
| Water | 62.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.05 g | <1% |
| Monounsaturated fat | 0.06 g | |
| Polyunsaturated fat | 0.16 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.04 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.05 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.12 g | |
| PUFA 18:3 (linolenic) | 0.03 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 7.11 g (more) | 25% |
| Sugars | 1.61 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 4.5 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.26 mg (more) | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.53 µg | 1% |
| Thiamin (B1) | 0.14 mg (more) | 12% |
| Riboflavin (B2) | 0.06 mg (more) | 5% |
| Niacin (B3) | 0.9 mg (more) | 6% |
| Vitamin B6 | 0.15 mg (more) | 9% |
| Folate | 154 µg (more) | |
| Folate, DFE | 154 µg (more) | 38% |
| Folate, food | 154 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 29.2 mg | 5% |
| Minerals | ||
| Calcium | 17.1 mg | 1% |
| Iron | 2.98 mg (more) | 17% |
| Magnesium | 32.4 mg | 8% |
| Phosphorus | 161 mg (more) | 13% |
| Potassium | 330 mg (more) | 7% |
| Sodium | 210 mg | 9% |
| Zinc | 1.13 mg | 10% |
| Copper | 0.22 mg | 25% |
| Selenium | 2.52 µg | 5% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Chickpeas, from dried, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 163 kcal (more) | |
| Protein | 8.81 g | |
| Carbohydrates | 27.3 g (more) | |
| Fat | 2.58 g (more) | |
| Alcohol | 0 g | |
| Water | 59.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.27 g (more) | 1% |
| Monounsaturated fat | 0.58 g (more) | |
| Polyunsaturated fat | 1.15 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.21 g (more) | |
| SFA 18:0 (stearic) | 0.04 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.57 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 1.11 g (more) | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 7.6 g | 27% |
| Sugars | 4.77 g (more) | |
| Vitamins | ||
| Vitamin A | 1 µg (more) | <1% |
| Retinol | 0 µg | |
| Beta-carotene | 16 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.35 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4 µg (more) | 3% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 162 µg | |
| Folate, DFE | 162 µg | 40% |
| Folate, food | 162 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 42.5 mg (more) | 8% |
| Minerals | ||
| Calcium | 49 mg (more) | 4% |
| Iron | 2.87 mg | 16% |
| Magnesium | 48 mg (more) | 11% |
| Phosphorus | 167 mg | 13% |
| Potassium | 289 mg | 6% |
| Sodium | 238 mg (more) | 10% |
| Zinc | 1.52 mg (more) | 14% |
| Copper | 0.35 mg (more) | 39% |
| Selenium | 3.7 µg (more) | 7% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Lentils, from dried, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 115 kcal | |
| Protein | 8.97 g (more) | |
| Carbohydrates | 20 g | |
| Fat | 0.38 g | |
| Alcohol | 0 g | |
| Water | 69.2 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.05 g | <1% |
| Monounsaturated fat | 0.06 g | |
| Polyunsaturated fat | 0.17 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g | |
| MUFA 18:1 (oleic) | 0.06 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.14 g | |
| PUFA 18:3 (linolenic) | 0.04 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 7.9 g (more) | 28% |
| Sugars | 1.79 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 5 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.4 mg (more) | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.7 µg | 1% |
| Thiamin (B1) | 0.16 mg (more) | 13% |
| Riboflavin (B2) | 0.07 mg (more) | 5% |
| Niacin (B3) | 1 mg (more) | 6% |
| Vitamin B6 | 0.17 mg (more) | 10% |
| Folate | 171 µg (more) | |
| Folate, DFE | 171 µg (more) | 43% |
| Folate, food | 171 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 32.5 mg | 6% |
| Minerals | ||
| Calcium | 19 mg | 1% |
| Iron | 3.31 mg (more) | 18% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 179 mg (more) | 14% |
| Potassium | 367 mg (more) | 8% |
| Sodium | 233 mg | 10% |
| Zinc | 1.26 mg | 11% |
| Copper | 0.25 mg | 28% |
| Selenium | 2.8 µg | 5% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Chickpeas is FNDDS’s “Chickpeas, from dried, no added fat” and lentils is “Lentils, from dried, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.