Avocado vs. Chickpeas

Nutrition comparison of Avocado and Cooked Chickpeas


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

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

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

  • Both avocado and chickpeas are high in calories, dietary fiber and potassium.
  • Avocado has 15 times less sugar than chickpea.
  • Avocado has 68% less carbohydrates than chickpea.
  • Avocado has more riboflavin, niacin and pantothenic acid.
  • Chickpea has 6.9 times less saturated fat than avocado.
  • Chickpea is a great source of calcium, iron and protein.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Chickpeas src

Calories and Carbs

calories

Both avocado and chickpeas are high in calories. Avocado is very similar to chickpea for calories - avocado has 167 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Chickpeas
Protein 4% 21%
Carbohydrates 19% 65%
Fat 77% 14%
Alcohol ~ ~

carbohydrates

Avocado has 68% less carbohydrates than chickpea - avocado has 8.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both avocado and chickpeas are high in dietary fiber. Chickpea has 12% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Avocado has 15 times less sugar than chickpea - avocado has 0.3g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 352% more protein than avocado - avocado has 2g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Chickpea has 6.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Avocado has 577% more Vitamin C than chickpea - avocado has 8.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Avocado and chickpeas contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Avocado has 463% more Vitamin E than chickpea - avocado has 2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Avocado and chickpeas contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Avocado Chickpeas
Thiamin 0.075 MG 0.116 MG
Riboflavin 0.143 MG 0.063 MG
Niacin 1.912 MG 0.526 MG
Pantothenic acid 1.463 MG 0.286 MG
Vitamin B6 0.287 MG 0.139 MG
Folate 89 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 277% more calcium than avocado - avocado has 13mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 374% more iron than avocado - avocado has 0.61mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both avocado and chickpeas are high in potassium. Avocado has 74% more potassium than chickpea - avocado has 507mg 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,

Avocado Chickpeas
beta-carotene 63 UG 16 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG ~

Omega-3 and Omega-6

omega 3s

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

Avocado Chickpeas
alpha linoleic acid 0.125 G 0.043 G
Total 0.125 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, both avocado and chickpeas contain significant amounts of linoleic acid.

Avocado Chickpeas
linoleic acid 1.674 G 1.113 G
other omega 6 0.015 G ~
Total 1.689 G 1.113 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Chickpeas .

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

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FAQ

Does avocado or chickpeas contain more calories in 100 grams?
Both avocado and chickpeas are high in calories. Avocado is quite similar to chickpea for calories - avocado has 167 calories in 100g and chickpea has 164 calories.

Does avocado or chickpeas have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than chickpea - avocado has 8.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does avocado or chickpeas contain more potassium?
Both avocado and chickpeas are high in potassium. Avocado has 70% more potassium than chickpea - avocado has 507mg of potassium in 100 grams and chickpea has 291mg of potassium.

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