Chickpeas vs. Almond Butter
Nutrition comparison of Cooked Chickpeas and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and almond butter:
- Both almond butter and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Chickpea has more thiamin and folate, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and chickpeas are high in calories. Almond butter has 274% more calories than chickpea - almond butter has 614 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 almond butter per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Almond Butter | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 65% | 11% |
| Fat | 14% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter has 31% less carbohydrates than chickpea - almond butter has 18.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both almond butter and chickpeas are high in dietary fiber. Almond butter has 36% more dietary fiber than chickpea - almond butter has 10.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Almond butter and chickpeas contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both almond butter and chickpeas are high in protein. Almond butter has 137% more protein than chickpea - almond butter has 21g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and chickpea has 96% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than almond butter - chickpea has 1.3mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Chickpeas and almond butter contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 68 times more Vitamin E than chickpea - almond butter has 24.2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and almond butter contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin and folate, however, almond butter contains more riboflavin and niacin. Both chickpeas and almond butter contain significant amounts of pantothenic acid and Vitamin B6.
| Chickpeas | Almond Butter | |
|---|---|---|
| Thiamin | 0.116 MG | 0.041 MG |
| Riboflavin | 0.063 MG | 0.939 MG |
| Niacin | 0.526 MG | 3.155 MG |
| Pantothenic acid | 0.286 MG | 0.318 MG |
| Vitamin B6 | 0.139 MG | 0.103 MG |
| Folate | 172 UG | 53 UG |
Minerals
calcium
Both almond butter and chickpeas are high in calcium. Almond butter has 608% more calcium than chickpea - almond butter has 347mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both almond butter and chickpeas are high in iron. Almond butter has 21% more iron than chickpea - almond butter has 3.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both almond butter and chickpeas are high in potassium. Almond butter has 157% more potassium than chickpea - almond butter has 748mg 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 almond butter contain small amounts of beta-carotene.
| Chickpeas | Almond Butter | |
|---|---|---|
| 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 butter per 100 grams.
| Chickpeas | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.007 G |
| Total | 0.043 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Almond Butter | |
|---|---|---|
| linoleic acid | 1.113 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 1.113 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or chickpeas contain more calories in 100 grams?Both almond butter and chickpeas are high in calories. Almond butter has 270% more calories than chickpea - almond butter has 614 calories in 100g and chickpea has 164 calories.
Does almond butter or chickpeas have more carbohydrates?
By weight, almond butter has 30% fewer carbohydrates than chickpea - almond butter has 18.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does almond butter or chickpeas contain more calcium?
Both almond butter and chickpeas are high in calcium. Almond butter has 610% more calcium than chickpea - almond butter has 347mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does almond butter or chickpeas contain more iron?
Both almond butter and chickpeas are high in iron. Almond butter has 20% more iron than chickpea - almond butter has 3.5mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does almond butter or chickpeas contain more potassium?
Both almond butter and chickpeas are high in potassium. Almond butter has 160% more potassium than chickpea - almond butter has 748mg of potassium in 100 grams and chickpea has 291mg of potassium.