Fries vs. Chickpeas
Nutrition comparison of Fries and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and chickpeas:
- Both fries and chickpeas are high in calories, dietary fiber and potassium.
- Chickpea has 7.6 times less saturated fat than fry.
- Chickpea is a great source of calcium, iron and protein.
- Fry has 15 times less sugar than chickpea.
- Fry has more niacin and Vitamin B6, however, chickpea contains more folate.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) 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 fries and chickpeas are high in calories. Fry has 90% more calories than chickpea - fry has 312 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, fries is lighter in protein, lighter in carbs and much heavier in fat compared to chickpeas per calorie. Fries has a macronutrient ratio of 4:53:43 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Chickpeas | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 53% | 65% |
| Fat | 43% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and chickpea has 34% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both fries and chickpeas are high in dietary fiber. Chickpea has 100% more dietary fiber than fry - fry has 3.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Fry has 15 times less sugar than chickpea - fry has 0.3g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 158% more protein than fry - fry has 3.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 7.6 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both fries and chickpeas are low in trans fat - fry has 0.06g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Fry has 262% more Vitamin C than chickpea - fry has 4.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and fries contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and chickpeas contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Fries and chickpeas contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Fry has more niacin and Vitamin B6, however, chickpea contains more folate. Both fries and chickpeas contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Fries | Chickpeas | |
|---|---|---|
| Thiamin | 0.17 MG | 0.116 MG |
| Riboflavin | 0.039 MG | 0.063 MG |
| Niacin | 3.004 MG | 0.526 MG |
| Pantothenic acid | 0.58 MG | 0.286 MG |
| Vitamin B6 | 0.372 MG | 0.139 MG |
| Folate | 30 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 172% more calcium than fry - fry has 18mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 257% more iron than fry - fry has 0.81mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both fries and chickpeas are high in potassium. Fry has 99% more potassium than chickpea - fry has 579mg 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, fry has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Fries | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.043 G |
| Total | 0.436 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than chickpea per 100 grams.
| Fries | Chickpeas | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 1.113 G |
| Total | 4.977 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.
Fries 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 fries or chickpeas contain more calories in 100 grams?Both fries and chickpeas are high in calories. Fry has 90% more calories than chickpea - fry has 312 calories in 100g and chickpea has 164 calories.
Does fries or chickpeas have more carbohydrates?
By weight, fry is high in carbohydrates and chickpea has 30% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does fries or chickpeas contain more potassium?
Both fries and chickpeas are high in potassium. Fry has 100% more potassium than chickpea - fry has 579mg of potassium in 100 grams and chickpea has 291mg of potassium.