Chickpeas vs. Almonds
Nutrition comparison of Cooked Chickpeas and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and almonds:
- Both almonds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin and niacin, however, chickpea contains more folate.
- Almond is an excellent source of Vitamin E.
- Chickpea has signficantly less saturated fat than almond.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and chickpeas are high in calories. Almond has 253% more calories than chickpea - almond has 579 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Almonds | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 65% | 14% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and chickpeas contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both almonds and chickpeas are high in dietary fiber. Almond has 64% more dietary fiber than chickpea - almond has 12.5g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Almonds and chickpeas contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both almonds and chickpeas are high in protein. Almond has 139% more protein than chickpea - almond has 21.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both almonds and chickpeas are low in trans fat - almond has 0.02g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than almond - chickpea has 1.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Chickpeas and almonds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 72 times more Vitamin E than chickpea - almond has 25.6mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and almonds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, chickpea contains more folate. Both chickpeas and almonds contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Chickpeas | Almonds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.205 MG |
| Riboflavin | 0.063 MG | 1.138 MG |
| Niacin | 0.526 MG | 3.618 MG |
| Pantothenic acid | 0.286 MG | 0.471 MG |
| Vitamin B6 | 0.139 MG | 0.137 MG |
| Folate | 172 UG | 44 UG |
Minerals
calcium
Both almonds and chickpeas are high in calcium. Almond has 449% more calcium than chickpea - almond has 269mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both almonds and chickpeas are high in iron. Almond has 28% more iron than chickpea - almond has 3.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both almonds and chickpeas are high in potassium. Almond has 152% more potassium than chickpea - almond has 733mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both chickpeas and almonds contain small amounts of beta-carotene.
| Chickpeas | Almonds | |
|---|---|---|
| beta-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than almond per 100 grams.
| Chickpeas | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.003 G |
| Total | 0.043 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Almonds | |
|---|---|---|
| linoleic acid | 1.113 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.113 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Chickpeas g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or chickpeas contain more calories in 100 grams?Both almonds and chickpeas are high in calories. Almond has 250% more calories than chickpea - almond has 579 calories in 100g and chickpea has 164 calories.
Does almonds or chickpeas have more carbohydrates?
By weight, almonds and chickpeas contain similar amounts of carbs - almond has 21.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does almonds or chickpeas contain more calcium?
Both almonds and chickpeas are high in calcium. Almond has 450% more calcium than chickpea - almond has 269mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does almonds or chickpeas contain more iron?
Both almonds and chickpeas are high in iron. Almond has 30% more iron than chickpea - almond has 3.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does almonds or chickpeas contain more potassium?
Both almonds and chickpeas are high in potassium. Almond has 150% more potassium than chickpea - almond has 733mg of potassium in 100 grams and chickpea has 291mg of potassium.