Cornmeal vs. Chickpeas
Nutrition comparison of Cornmeal and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornmeal
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornmeal and chickpeas:
- Both cornmeal and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea is a great source of calcium.
- Cornmeal has more thiamin, niacin and Vitamin B6, however, chickpea contains more folate.
USDA sources for nutritional information: Cornmeal (Cornmeal, yellow (Navajo)) 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 cornmeal and chickpeas are high in calories. Cornmeal has 134% more calories than chickpea - cornmeal has 384 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, cornmeal is lighter in protein, heavier in carbs and similar to chickpeas for fat. Cornmeal has a macronutrient ratio of 10:76:14 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornmeal | Chickpeas | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 76% | 65% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cornmeal is high in carbohydrates and chickpea has 62% less carbohydrates than cornmeal - cornmeal has 72.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both cornmeal and chickpeas are high in dietary fiber. Cornmeal has 24% more dietary fiber than chickpea - cornmeal has 9.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Cornmeal and chickpeas contain similar amounts of sugar - cornmeal has 1.6g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both cornmeal and chickpeas are high in protein. Cornmeal has 11% more protein than chickpea - cornmeal has 9.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Cornmeal and chickpeas contain similar amounts of saturated fat - cornmeal has 1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than cornmeal - chickpea has 1.3mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Chickpeas and cornmeal contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Cornmeal and chickpeas contain similar amounts of Vitamin E - cornmeal has 0.37mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Cornmeal and chickpeas contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Cornmeal has more thiamin, niacin and Vitamin B6, however, chickpea contains more folate. Both cornmeal and chickpeas contain significant amounts of riboflavin and pantothenic acid.
| Cornmeal | Chickpeas | |
|---|---|---|
| Thiamin | 0.3 MG | 0.116 MG |
| Riboflavin | 0.093 MG | 0.063 MG |
| Niacin | 2.47 MG | 0.526 MG |
| Pantothenic acid | 0.595 MG | 0.286 MG |
| Vitamin B6 | 0.59 MG | 0.139 MG |
| Folate | 34 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 717% more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both cornmeal and chickpeas are high in iron. Cornmeal is very similar to chickpea for iron - cornmeal has 3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both cornmeal and chickpeas are high in potassium. Cornmeal has 11% more potassium than chickpea - cornmeal has 322mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cornmeal and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Cornmeal | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.043 G |
| Total | 0.06 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, cornmeal has more linoleic acid than chickpea per 100 grams.
| Cornmeal | Chickpeas | |
|---|---|---|
| other omega 6 | 0.033 G | ~ |
| linoleic acid | 2.292 G | 1.113 G |
| Total | 2.325 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.
Cornmeal g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 cornmeal or chickpeas contain more calories in 100 grams?Both cornmeal and chickpeas are high in calories. Cornmeal has 130% more calories than chickpea - cornmeal has 384 calories in 100g and chickpea has 164 calories.
Does cornmeal or chickpeas have more carbohydrates?
By weight, cornmeal is high in carbohydrates and chickpea has 60% fewer carbohydrates than cornmeal - cornmeal has 72.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cornmeal or chickpeas contain more iron?
Both cornmeal and chickpeas are high in iron. Cornmeal is very similar to chickpea for iron - cornmeal has 3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does cornmeal or chickpeas contain more potassium?
Both cornmeal and chickpeas are high in potassium. Cornmeal has 10% more potassium than chickpea - cornmeal has 322mg of potassium in 100 grams and chickpea has 291mg of potassium.