Apple vs. Chickpeas

Nutrition comparison of Apple and Cooked Chickpeas


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

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

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

  • Both apple and chickpeas are high in dietary fiber.
  • Chickpea has 54% less sugar than apple.
  • Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Chickpea is a great source of calcium, iron, potassium and protein.
Detailed nutritional comparison of apple and chickpeas 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Chickpeas src

Calories and Carbs

calories

Chickpea is high in calories and apple has 68% less calories than chickpea - apple has 52 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Apple has a macronutrient ratio of 2:96:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Chickpeas
Protein 2% 21%
Carbohydrates 96% 65%
Fat 3% 14%
Alcohol ~ ~

carbohydrates

Apple has 50% less carbohydrates than chickpea - apple has 13.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both apple and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Chickpea has 54% less sugar than apple - apple has 10.4g of sugar per 100 grams and chickpea has 4.8g of sugar.



Protein

protein

Chickpea is a great source of protein and it has 33 times more protein than apple - apple has 0.26g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Apple has 254% more Vitamin C than chickpea - apple has 4.6mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Apple and chickpeas contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Apple and chickpeas contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Apple and chickpeas contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Chickpeas
Thiamin 0.017 MG 0.116 MG
Riboflavin 0.026 MG 0.063 MG
Niacin 0.091 MG 0.526 MG
Pantothenic acid 0.061 MG 0.286 MG
Vitamin B6 0.041 MG 0.139 MG
Folate 3 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 717% more calcium than apple - apple has 6mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 23 times more iron than apple - apple has 0.12mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 172% more potassium than apple - apple has 107mg 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 apple and chickpeas contain significant amounts of beta-carotene.

Apple Chickpeas
beta-carotene 27 UG 16 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

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

Apple Chickpeas
alpha linoleic acid 0.009 G 0.043 G
Total 0.009 G 0.043 G

omega 6s

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

Apple Chickpeas
linoleic acid 0.043 G 1.113 G
Total 0.043 G 1.113 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Apple g

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