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.
Detailed nutritional comparison of chickpeas and bean sprouts 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Bean Sprouts src

Here's an infographic summarizing the nutritional differences between chickpeas and bean sprouts. marks particularly rich nutrients.


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, 32:63:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Bean Sprouts
Protein 21% 32%
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 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 Chickpeas or Bean Sprouts .

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) .

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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.