Canned Tuna vs. Chickpeas

Nutrition comparison of Canned Tuna and Cooked Chickpeas


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

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

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

  • Both canned tuna and chickpeas are high in calories, potassium and protein.
  • Canned tuna has signficantly less carbohydrates than chickpea.
  • Chickpea has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12.
  • Chickpea is a great source of calcium and iron.
  • Chickpea is an excellent source of dietary fiber.
  • For omega-3 fatty acids, canned tuna has more dha, epa and dpa than chickpea.
Detailed nutritional comparison of canned tuna 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Canned Tuna src
Image of Chickpeas src

Calories and Carbs

calories

Both canned tuna and chickpeas are high in calories. Chickpea has 28% more calories than canned tuna - canned tuna has 128 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, canned tuna is much heavier in protein, much lighter in carbs and heavier in fat compared to chickpeas per calorie. Canned tuna has a macronutrient ratio of 78:0:22 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Canned Tuna Chickpeas
Protein 78% 21%
Carbohydrates ~ 65%
Fat 22% 14%
Alcohol ~ ~

carbohydrates

Canned tuna has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and canned tuna does not contain significant amounts.

dietary fiber

Chickpea is an excellent source of dietary fiber and it has more dietary fiber than canned tuna - chickpea has 7.6g of dietary fiber per 100 grams and canned tuna does not contain significant amounts.

sugar

Canned tuna has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and canned tuna does not contain significant amounts.

Protein

protein

Both canned tuna and chickpeas are high in protein. Canned tuna has 167% more protein than chickpea - canned tuna has 23.6g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both canned tuna and chickpeas are low in saturated fat - canned tuna has 0.79g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

cholesterol

Chickpea has less cholesterol than canned tuna - canned tuna has 42mg of cholesterol per 100 grams and chickpea does not contain significant amounts.

Vitamins

Vitamin C

Chickpea has more Vitamin C than canned tuna - chickpea has 1.3mg of Vitamin C per 100 grams and canned tuna does not contain significant amounts.

Vitamin A

Canned tuna and chickpeas contain similar amounts of Vitamin A - canned tuna has 6ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Chickpeas and canned tuna contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and canned tuna does not contain significant amounts.

Vitamin K

Chickpeas and canned tuna contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and canned tuna does not contain significant amounts.

The B Vitamins

Chickpea has more thiamin, pantothenic acid and folate, however, canned tuna contains more niacin and Vitamin B12. Both canned tuna and chickpeas contain significant amounts of riboflavin and Vitamin B6.

Canned Tuna Chickpeas
Thiamin 0.008 MG 0.116 MG
Riboflavin 0.044 MG 0.063 MG
Niacin 5.799 MG 0.526 MG
Pantothenic acid 0.124 MG 0.286 MG
Vitamin B6 0.217 MG 0.139 MG
Folate 2 UG 172 UG
Vitamin B12 1.17 UG ~

Minerals

calcium

Chickpea is a great source of calcium and it has 250% more calcium than canned tuna - canned tuna has 14mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 198% more iron than canned tuna - canned tuna has 0.97mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both canned tuna and chickpeas are high in potassium. Chickpea has 23% more potassium than canned tuna - canned tuna has 237mg of potassium per 100 grams and chickpea has 291mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, canned tuna has more DHA, EPA and DPA than chickpea per 100 grams. Both canned tuna and chickpeas contain significant amounts of alpha linoleic acid (ALA).

Canned Tuna Chickpeas
alpha linoleic acid 0.071 G 0.043 G
DHA 0.629 G ~
EPA 0.233 G ~
DPA 0.018 G ~
Total 0.951 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than canned tuna per 100 grams.

Canned Tuna Chickpeas
linoleic acid 0.055 G 1.113 G
other omega 6 0.051 G ~
Total 0.106 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: Canned Tuna (Fish, tuna, white, canned in water, without salt, drained solids) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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FAQ

Does canned tuna or chickpeas contain more calories in 100 grams?
Both canned tuna and chickpeas are high in calories. Chickpea has 30% more calories than canned tuna - canned tuna has 128 calories in 100g and chickpea has 164 calories.

Is canned tuna or chickpeas better for protein?
Both canned tuna and chickpeas are high in protein. Canned tuna has 170% more protein than chickpea - canned tuna has 23.6g of protein per 100 grams and chickpea has 8.9g of protein.

Does chickpeas or canned tuna have more carbohydrates?
By weight, canned tuna has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and canned tuna has no carbs..

Does canned tuna or chickpeas contain more potassium?
Both canned tuna and chickpeas are high in potassium. Chickpea has 20% more potassium than canned tuna - canned tuna has 237mg of potassium in 100 grams and chickpea has 291mg of potassium.