Chickpeas vs. Broccoli
Nutrition comparison of Cooked Chickpeas and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and broccoli:
- Both broccoli and chickpeas are high in calcium, dietary fiber and potassium.
- Broccoli has 3.1 times less carbohydrates than chickpea.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Chickpea has more folate.
- Chickpea is a great source of iron and protein.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and broccoli has 79% less calories than chickpea - broccoli has 34 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in fat and similar to broccoli for carbs. Chickpeas has a macronutrient ratio of 21:65:14 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Broccoli | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 65% | 65% |
| Fat | 14% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 3.1 times less carbohydrates than chickpea - broccoli has 6.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both broccoli and chickpeas are high in dietary fiber. Chickpea has 192% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Broccoli and chickpeas contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 214% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both broccoli and chickpeas are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 67 times more Vitamin C than chickpea - broccoli has 89.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than chickpea - broccoli has 31ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Broccoli and chickpeas contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 24 times more Vitamin K than chickpea - broccoli has 101.6ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more folate. Both chickpeas and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Broccoli | |
|---|---|---|
| Thiamin | 0.116 MG | 0.071 MG |
| Riboflavin | 0.063 MG | 0.117 MG |
| Niacin | 0.526 MG | 0.639 MG |
| Pantothenic acid | 0.286 MG | 0.573 MG |
| Vitamin B6 | 0.139 MG | 0.175 MG |
| Folate | 172 UG | 63 UG |
Minerals
calcium
Both broccoli and chickpeas are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 296% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both broccoli and chickpeas are high in potassium. Broccoli has a little more potassium (9%) than chickpea by weight - broccoli has 316mg 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,
| Chickpeas | Broccoli | |
|---|---|---|
| beta-carotene | 16 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.0215 G |
| Total | 0.043 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than broccoli per 100 grams.
| Chickpeas | Broccoli | |
|---|---|---|
| linoleic acid | 1.113 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.113 G | 0.055 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.
Cooked Chickpeas 164g
(
cup
)
|
Daily Values (%) |
Broccoli 91g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 269KCAL 13% |
|
768% | calories | 5% |
|
31KCAL 2% | |
| 45G 18% |
|
650% | carbohydrates | 5% |
|
6G 2% | |
| 12G 50% |
|
400% | dietary fiber | 5% |
|
2.4G 10% | |
| 7.9G | 427% | sugar | 5% | 1.5G | |||
| 4.2G 7% |
|
>999% | total fat | 5% |
|
0.34G 1% | |
| 0.44G 3% |
|
340% | saturated fat | 5% |
|
0.1G 1% | |
| 0.96G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 1.9G | >999% | polyunsaturated fat | 5% | 0.1G | |||
| 11MG 1% |
|
5% | sodium | 173% |
|
30MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.6UG 0.2% |
|
5% | Vitamin A | >999% |
|
28UG 4% | |
| 2.1MG 3% |
|
5% | Vitamin C | >999% |
|
81MG 108% | |
| 80MG 8% |
|
86% | calcium | 5% |
|
43MG 4% | |
| 4.7MG 26% |
|
612% | iron | 5% |
|
0.66MG 4% | |
| 79MG 25% |
|
316% | magnesium | 5% |
|
19MG 6% | |
| 477MG 21% |
|
66% | potassium | 5% |
|
288MG 13% | |
| 0.19MG 17% |
|
216% | thiamin (Vit B1) | 5% |
|
0.06MG 6% | |
| 0.1MG 9% |
|
5% | riboflavin (Vit B2) | 10% |
|
0.11MG 10% | |
| 0.86MG 6% |
|
48% | niacin (Vit B3) | 5% |
|
0.58MG 4% | |
| 0.23MG 18% |
|
44% | Vitamin B6 | 5% |
|
0.16MG 12% | |
| 0.47MG 9% |
|
5% | pantothenic acid (Vit B5) | 11% |
|
0.52MG 10% | |
| 282UG 71% |
|
395% | folate (Vit B9) | 5% |
|
57UG 14% | |
| 0.57MG 4% |
|
5% | Vitamin E | 25% |
|
0.71MG 5% | |
| 6.6UG 7% |
|
5% | Vitamin K | >999% |
|
92UG 103% | |
| 15G 29% |
|
477% | protein | 5% |
|
2.6G 5% | |
| 70MG 17% |
|
312% | choline | 5% |
|
17MG 4% | |
| 0.58MG 48% |
|
>999% | copper | 5% |
|
0.04MG 4% | |
| 1.7MG 94% |
|
794% | manganese | 5% |
|
0.19MG 11% | |
| 276MG 39% |
|
360% | phosphorus | 5% |
|
60MG 9% | |
| 6.1UG 11% |
|
165% | selenium | 5% |
|
2.3UG 4% | |
| 2.5MG 31% |
|
576% | zinc | 5% |
|
0.37MG 5% | |
| 99G | 22% | Water | 5% | 81G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does broccoli or chickpeas contain more calories in 100 grams?Chickpea is high in calories and broccoli has 80% less calories than chickpea - broccoli has 34 calories in 100g and chickpea has 164 calories.
Does broccoli or chickpeas have more carbohydrates?
By weight, broccoli has 3.1 times fewer carbohydrates than chickpea - broccoli has 6.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does broccoli or chickpeas contain more calcium?
Both broccoli and chickpeas are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does broccoli or chickpeas contain more potassium?
Both broccoli and chickpeas are high in potassium. Broccoli has a little more potassium ( 10%) than chickpea by weight - broccoli has 316mg of potassium in 100 grams and chickpea has 291mg of potassium.