Boiled Egg vs. Chickpeas
Nutrition comparison of Cooked Boiled Egg and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and chickpeas:
- Both boiled egg and chickpeas are high in calcium, calories and protein.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, chickpea contains more niacin and folate.
- Boiled egg has signficantly less carbohydrates than chickpea.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Chickpea has 11.1 times less saturated fat than boiled egg.
- Chickpea is a great source of iron and potassium.
- Chickpea is an excellent source of dietary fiber.
- For omega-3 fatty acids, boiled egg has more dha than chickpea.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and chickpeas are high in calories. Boiled egg is very similar to boiled egg for calories - boiled egg has 155 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Chickpeas | |
|---|---|---|
| Protein | 34% | 21% |
| Carbohydrates | 3% | 65% |
| Fat | 64% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than chickpea - boiled egg has 1.1g 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 more dietary fiber than boiled egg - chickpea has 7.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg and chickpeas contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both boiled egg and chickpeas are high in protein. Boiled egg has 42% more protein than chickpea - boiled egg has 12.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 11.1 times less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and chickpea has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than boiled egg - chickpea has 1.3mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 148 times more Vitamin A than chickpea - boiled egg has 149ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than chickpea - boiled egg has 87iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Boiled egg and chickpeas contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Boiled egg and chickpeas contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, chickpea contains more niacin and folate. Both boiled egg and chickpeas contain significant amounts of thiamin and Vitamin B6.
| Boiled Egg | Chickpeas | |
|---|---|---|
| Thiamin | 0.066 MG | 0.116 MG |
| Riboflavin | 0.513 MG | 0.063 MG |
| Niacin | 0.064 MG | 0.526 MG |
| Pantothenic acid | 1.398 MG | 0.286 MG |
| Vitamin B6 | 0.121 MG | 0.139 MG |
| Folate | 44 UG | 172 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both boiled egg and chickpeas are high in calcium. Boiled egg is very similar to chickpea for calcium - boiled egg has 50mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 143% more iron than boiled egg - boiled egg has 1.2mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 131% more potassium than boiled egg - boiled egg has 126mg 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 boiled egg and chickpeas contain small amounts of beta-carotene.
| Boiled Egg | Chickpeas | |
|---|---|---|
| beta-carotene | 11 UG | 16 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than chickpea per 100 grams. Both boiled egg and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.043 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and chickpeas contain significant amounts of linoleic acid.
| Boiled Egg | Chickpeas | |
|---|---|---|
| linoleic acid | 1.188 G | 1.113 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Cooked Boiled Egg 136g
(
cup
)
|
Daily Values (%) |
Cooked Chickpeas 164g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 211KCAL 11% |
|
5% | calories | 27% |
|
269KCAL 13% | |
| 1.5G 1% |
|
5% | carbohydrates | >999% |
|
45G 18% | |
|
|
5% | dietary fiber | >999% |
|
12G 50% | ||
| 1.5G | 5% | sugar | 427% | 7.9G | |||
| 14G 23% |
|
233% | total fat | 5% |
|
4.2G 7% | |
| 4.4G 25% |
|
900% | saturated fat | 5% |
|
0.44G 3% | |
| 5.5G | 473% | monounsaturated fat | 5% | 0.96G | |||
| 1.9G | 5% | polyunsaturated fat | 5% | 1.9G | |||
| 507MG | >999% | cholesterol | 5% | ||||
| 169MG 11% |
|
>999% | sodium | 5% |
|
11MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 203UG 29% |
|
>999% | Vitamin A | 5% |
|
1.6UG 0.2% | |
|
|
5% | Vitamin C | >999% |
|
2.1MG 3% | ||
| 118IU 24% |
|
>999% | Vitamin D | 5% |
|
||
| 68MG 7% |
|
5% | calcium | 18% |
|
80MG 8% | |
| 1.6MG 9% |
|
5% | iron | 194% |
|
4.7MG 26% | |
| 14MG 4% |
|
5% | magnesium | 464% |
|
79MG 25% | |
| 171MG 8% |
|
5% | potassium | 179% |
|
477MG 21% | |
| 0.09MG 8% |
|
5% | thiamin (Vit B1) | 111% |
|
0.19MG 17% | |
| 0.7MG 63% |
|
599% | riboflavin (Vit B2) | 5% |
|
0.1MG 9% | |
| 0.09MG 1% |
|
5% | niacin (Vit B3) | 855% |
|
0.86MG 6% | |
| 0.16MG 13% |
|
5% | Vitamin B6 | 44% |
|
0.23MG 18% | |
| 1.9MG 38% |
|
304% | pantothenic acid (Vit B5) | 5% |
|
0.47MG 9% | |
| 60UG 15% |
|
5% | folate (Vit B9) | 370% |
|
282UG 71% | |
| 1.5UG 63% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.4MG 9% |
|
146% | Vitamin E | 5% |
|
0.57MG 4% | |
| 0.41UG 1% |
|
5% | Vitamin K | >999% |
|
6.6UG 7% | |
| 17G 34% |
|
13% | protein | 5% |
|
15G 29% | |
| 400MG 94% |
|
471% | choline | 5% |
|
70MG 17% | |
| 0.02MG 2% |
|
5% | copper | >999% |
|
0.58MG 48% | |
| 6.5UG 0.2% |
|
>999% | fluoride | 5% |
|
||
| 0.04MG 2% |
|
5% | manganese | >999% |
|
1.7MG 94% | |
| 234MG 33% |
|
5% | phosphorus | 18% |
|
276MG 39% | |
| 42UG 76% |
|
589% | selenium | 5% |
|
6.1UG 11% | |
| 1.4MG 18% |
|
5% | zinc | 79% |
|
2.5MG 31% | |
| 101G | 2% | Water | 5% | 99G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does boiled egg or chickpeas contain more calories in 100 grams?Both boiled egg and chickpeas are high in calories. Boiled egg is quite similar to boiled egg for calories - boiled egg has 155 calories in 100g and chickpea has 164 calories.
Is boiled egg or chickpeas better for protein?
Both boiled egg and chickpeas are high in protein. Boiled egg has 40% more protein than chickpea - boiled egg has 12.6g of protein per 100 grams and chickpea has 8.9g of protein.
Does boiled egg or chickpeas have more carbohydrates?
By weight, boiled egg has signficantly fewer carbohydrates than chickpea - boiled egg has 1.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does boiled egg or chickpeas contain more calcium?
Both boiled egg and chickpeas are high in calcium. Boiled egg is very similar to chickpea for calcium - boiled egg has 50mg of calcium in 100 grams and chickpea has 49mg of calcium.