Cream Cheese vs. Chickpeas
Nutrition comparison of Cream Cheese and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cream cheese
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and chickpeas:
- Both cream cheese and chickpeas are high in calcium and calories.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Cream cheese has signficantly less carbohydrates than chickpea.
- Cream cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) 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 cream cheese and chickpeas are high in calories. Cream cheese has 113% more calories than chickpea - cream cheese has 350 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, cream cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Chickpeas | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 6% | 65% |
| Fat | 87% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cream cheese has signficantly less carbohydrates than chickpea - cream cheese has 5.5g 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 cream cheese - chickpea has 7.6g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Cream cheese and chickpeas contain similar amounts of sugar - cream cheese has 3.8g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 44% more protein than cream cheese - cream cheese has 6.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and chickpea has 99% less saturated fat than cream cheese - cream cheese has 20.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Chickpea has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than cream cheese - chickpea has 1.3mg of Vitamin C per 100 grams and cream cheese does not contain significant amounts.
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has 307 times more Vitamin A than chickpea - cream cheese has 308ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Cream cheese and chickpeas contain similar amounts of Vitamin E - cream cheese has 0.86mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Cream cheese and chickpeas contain similar amounts of Vitamin K - cream cheese has 2.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cream cheese contains more riboflavin and Vitamin B12. Both cream cheese and chickpeas contain significant amounts of pantothenic acid.
| Cream Cheese | Chickpeas | |
|---|---|---|
| Thiamin | 0.023 MG | 0.116 MG |
| Riboflavin | 0.23 MG | 0.063 MG |
| Niacin | 0.091 MG | 0.526 MG |
| Pantothenic acid | 0.517 MG | 0.286 MG |
| Vitamin B6 | 0.056 MG | 0.139 MG |
| Folate | 9 UG | 172 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both cream cheese and chickpeas are high in calcium. Cream cheese has 98% more calcium than chickpea - cream cheese has 97mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 25 times more iron than cream cheese - cream cheese has 0.11mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 120% more potassium than cream cheese - cream cheese has 132mg 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,
| Cream Cheese | Chickpeas | |
|---|---|---|
| beta-carotene | 59 UG | 16 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cream cheese has more alpha linoleic acid (ALA) and DPA than chickpea per 100 grams.
| Cream Cheese | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 0.043 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both cream cheese and chickpeas contain significant amounts of linoleic acid.
| Cream Cheese | Chickpeas | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 1.113 G |
| Total | 1.248 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: Cream Cheese (Cheese, cream) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Cream Cheese 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 cream cheese or chickpeas contain more calories in 100 grams?Both cream cheese and chickpeas are high in calories. Cream cheese has 110% more calories than chickpea - cream cheese has 350 calories in 100g and chickpea has 164 calories.
Does cream cheese or chickpeas have more carbohydrates?
By weight, cream cheese has signficantly fewer carbohydrates than chickpea - cream cheese has 5.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cream cheese or chickpeas contain more calcium?
Both cream cheese and chickpeas are high in calcium. Cream cheese has 100% more calcium than chickpea - cream cheese has 97mg of calcium in 100 grams and chickpea has 49mg of calcium.