Chickpeas vs. Beets

Nutrition comparison of Cooked Chickpeas and Beets


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus beets (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and beets:

  • Both beets and chickpeas are high in dietary fiber and potassium.
  • Beet has 65% less carbohydrates than chickpea.
  • Chickpea has more thiamin and Vitamin B6.
  • Chickpea is a great source of calcium, iron and protein.
Detailed nutritional comparison of chickpeas and beets is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Beets src

Calories and Carbs

calories

Chickpea is high in calories and beet has 74% less calories than chickpea - beet has 43 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and heavier in fat compared to beets per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Beets
Protein 21% 14%
Carbohydrates 65% 83%
Fat 14% 3%
Alcohol ~ ~

carbohydrates

Beet has 65% less carbohydrates than chickpea - beet has 9.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both beets and chickpeas are high in dietary fiber. Chickpea has 171% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Beets and chickpeas contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and chickpea has 4.8g of sugar.



Protein

protein

Chickpea is a great source of protein and it has 450% more protein than beet - beet has 1.6g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both beets and chickpeas are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Beet has 277% more Vitamin C than chickpea - beet has 4.9mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Beets and chickpeas contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Beets and chickpeas contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Beets and chickpeas contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more thiamin and Vitamin B6. Both chickpeas and beets contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Chickpeas Beets
Thiamin 0.116 MG 0.031 MG
Riboflavin 0.063 MG 0.04 MG
Niacin 0.526 MG 0.334 MG
Pantothenic acid 0.286 MG 0.155 MG
Vitamin B6 0.139 MG 0.067 MG
Folate 172 UG 109 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 206% more calcium than beet - beet has 16mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 261% more iron than beet - beet has 0.8mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both beets and chickpeas are high in potassium. Beet has 12% more potassium than chickpea - beet has 325mg 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 beets contain small amounts of beta-carotene.

Chickpeas Beets
beta-carotene 16 UG 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than beet per 100 grams.

Chickpeas Beets
alpha linoleic acid 0.043 G 0.005 G
Total 0.043 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than beet per 100 grams.

Chickpeas Beets
linoleic acid 1.113 G 0.055 G
Total 1.113 G 0.055 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.

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Beets (Beets, raw) .

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