Chickpeas vs. Chicken
Nutrition comparison of Cooked Chickpeas and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and chicken:
- Both chicken and chickpeas are high in calories, potassium and protein.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate.
- Chicken has signficantly less carbohydrates than chickpea.
- Chickpea has 10.5 times less saturated fat than chicken.
- Chickpea has signficantly less cholesterol than chicken.
- Chickpea is a great source of calcium and iron.
- 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and chickpeas are high in calories. Chicken has 15% more calories than chickpea - chicken has 189 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and much lighter in fat compared to chicken per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Chicken | |
|---|---|---|
| Protein | 21% | 49% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than chicken - chickpea has 7.6g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and chickpeas are high in protein. Chicken has 163% more protein than chickpea - chicken has 23.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 10.5 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both chicken and chickpeas are low in trans fat - chicken has 0.09g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than chicken - chickpea has 1.3mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Chickpeas and chicken contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and chickpeas contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chicken and chickpeas contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and chicken contain significant amounts of thiamin.
| Chickpeas | Chicken | |
|---|---|---|
| Thiamin | 0.116 MG | 0.121 MG |
| Riboflavin | 0.063 MG | 0.302 MG |
| Niacin | 0.526 MG | 7.107 MG |
| Pantothenic acid | 0.286 MG | 1.327 MG |
| Vitamin B6 | 0.139 MG | 0.538 MG |
| Folate | 172 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 513% more calcium than chicken - chicken has 8mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 211% more iron than chicken - chicken has 0.93mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both chicken and chickpeas are high in potassium. Chicken has 133% more potassium than chickpea - chicken has 677mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than chickpea per 100 grams.
| Chickpeas | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.043 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and chicken contain significant amounts of linoleic acid.
| Chickpeas | Chicken | |
|---|---|---|
| linoleic acid | 1.113 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.113 G | 1.838 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 g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 chicken or chickpeas contain more calories in 100 grams?Both chicken and chickpeas are high in calories. Chicken has 20% more calories than chickpea - chicken has 189 calories in 100g and chickpea has 164 calories.
Is chicken or chickpeas better for protein?
Both chicken and chickpeas are high in protein. Chicken has 160% more protein than chickpea - chicken has 23.3g of protein per 100 grams and chickpea has 8.9g of protein.
Does chickpeas or chicken have more carbohydrates?
By weight, chicken has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and chicken has no carbs..
Does chicken or chickpeas contain more potassium?
Both chicken and chickpeas are high in potassium. Chicken has 130% more potassium than chickpea - chicken has 677mg of potassium in 100 grams and chickpea has 291mg of potassium.