Egg vs. Chickpeas
Nutrition comparison of Egg and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and chickpeas:
- Both egg and chickpeas are high in calcium, calories and protein.
- Chickpea has 10.6 times less saturated fat than egg.
- Chickpea has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Chickpea is a great source of iron and potassium.
- Chickpea is an excellent source of dietary fiber.
- Egg has 11.9 times less sugar than chickpea.
- Egg has signficantly less carbohydrates than chickpea.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than chickpea.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg and chickpeas are high in calories. Chickpea has 15% more calories than egg - egg has 143 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Egg has a macronutrient ratio of 36:2:62 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Chickpeas | |
|---|---|---|
| Protein | 36% | 21% |
| Carbohydrates | 2% | 65% |
| Fat | 62% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than chickpea - egg has 0.72g 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 egg - chickpea has 7.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 11.9 times less sugar than chickpea - egg has 0.37g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both egg and chickpeas are high in protein. Egg has 42% more protein than chickpea - egg has 12.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 10.6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both egg and chickpeas are low in trans fat - egg has 0.04g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Egg is high in cholesterol and chickpea has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than egg - chickpea has 1.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than chickpea - egg has 160ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than chickpea - egg has 82iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Egg and chickpeas contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Egg and chickpeas contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin and folate, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both egg and chickpeas contain significant amounts of Vitamin B6.
| Egg | Chickpeas | |
|---|---|---|
| Thiamin | 0.04 MG | 0.116 MG |
| Riboflavin | 0.457 MG | 0.063 MG |
| Niacin | 0.075 MG | 0.526 MG |
| Pantothenic acid | 1.533 MG | 0.286 MG |
| Vitamin B6 | 0.17 MG | 0.139 MG |
| Folate | 47 UG | 172 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and chickpeas are high in calcium. Egg has 14% more calcium than chickpea - egg has 56mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 65% more iron than egg - egg has 1.8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 111% more potassium than egg - egg has 138mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than chickpea per 100 grams. Both egg and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Egg | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.043 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both egg and chickpeas contain significant amounts of linoleic acid.
| Egg | Chickpeas | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 1.113 G |
| Total | 1.577 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.
Egg 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 egg or chickpeas contain more calories in 100 grams?Both egg and chickpeas are high in calories. Chickpea has 20% more calories than egg - egg has 143 calories in 100g and chickpea has 164 calories.
Is egg or chickpeas better for protein?
Both egg and chickpeas are high in protein. Egg has 40% more protein than chickpea - egg has 12.6g of protein per 100 grams and chickpea has 8.9g of protein.
Does egg or chickpeas have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than chickpea - egg has 0.72g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does egg or chickpeas contain more calcium?
Both egg and chickpeas are high in calcium. Egg has 10% more calcium than chickpea - egg has 56mg of calcium in 100 grams and chickpea has 49mg of calcium.