Chickpeas vs. Bean Sprouts
Nutrition comparison of Cooked Chickpeas and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and bean sprouts:
- Bean sprout has signficantly less carbohydrates than chickpea.
- Bean sprout is a great source of Vitamin C.
- Chickpea has more folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and bean sprout has 82% less calories than chickpea - bean sprout has 30 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in fat and similar to bean sprouts for carbs. Chickpeas has a macronutrient ratio of 21:65:14 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Bean Sprouts | |
|---|---|---|
| Protein | 21% | 33% |
| Carbohydrates | 65% | 63% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprout has signficantly less carbohydrates than chickpea - bean sprout has 5.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 322% more dietary fiber than bean sprout - bean sprout has 1.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Bean sprouts and chickpeas contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 191% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both bean sprouts and chickpeas are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 915% more Vitamin C than chickpea - bean sprout has 13.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Bean sprouts and chickpeas contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Bean sprouts and chickpeas contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Bean sprout has 725% more Vitamin K than chickpea - bean sprout has 33ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more folate. Both chickpeas and bean sprouts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.116 MG | 0.084 MG |
| Riboflavin | 0.063 MG | 0.124 MG |
| Niacin | 0.526 MG | 0.749 MG |
| Pantothenic acid | 0.286 MG | 0.38 MG |
| Vitamin B6 | 0.139 MG | 0.088 MG |
| Folate | 172 UG | 61 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 277% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 218% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 95% more potassium than bean sprout - bean sprout has 149mg 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 bean sprouts contain small amounts of beta-carotene.
| Chickpeas | Bean Sprouts | |
|---|---|---|
| beta-carotene | 16 UG | 6 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than bean sprout per 100 grams.
| Chickpeas | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.016 G |
| Total | 0.043 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than bean sprout per 100 grams.
| Chickpeas | Bean Sprouts | |
|---|---|---|
| linoleic acid | 1.113 G | 0.042 G |
| Total | 1.113 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 bean sprouts or chickpeas contain more calories in 100 grams?Chickpea is high in calories and bean sprout has 80% less calories than chickpea - bean sprout has 30 calories in 100g and chickpea has 164 calories.
Is bean sprouts or chickpeas better for protein?
Chickpea is a great source of protein and it has 190% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and chickpea has 8.9g of protein.
Does bean sprouts or chickpeas have more carbohydrates?
By weight, bean sprout has signficantly fewer carbohydrates than chickpea - bean sprout has 5.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.