Chickpeas vs. Heart of Palm

Nutrition comparison of Cooked Chickpeas and Cooked Heart Of Palm


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 heart of palm (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chickpeas and heart of palm:

  • Both chickpeas and heart of palm are high in calories and potassium.
  • Chickpea has 72% less sugar than heart of palm.
  • Chickpea has more thiamin, pantothenic acid and folate, however, heart of palm contains more riboflavin and Vitamin B6.
  • Chickpea is a great source of calcium, iron and protein.
  • Chickpea is an excellent source of dietary fiber.
Detailed nutritional comparison of chickpeas and heart of palm is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Heart of Palm src

Calories and Carbs

calories

Both chickpeas and heart of palm are high in calories. Chickpea has 44% more calories than heart of palm - chickpea has 164 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to heart of palm per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Heart of Palm
Protein 21% 9%
Carbohydrates 65% 89%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Chickpeas and heart of palm contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Chickpea is an excellent source of dietary fiber and it has 407% more dietary fiber than heart of palm - chickpea has 7.6g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Chickpea has 72% less sugar than heart of palm - chickpea has 4.8g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 231% more protein than heart of palm - chickpea has 8.9g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both chickpeas and heart of palm are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

Heart of palm has 423% more Vitamin C than chickpea - chickpea has 1.3mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

Chickpeas and heart of palm contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.

Vitamin E

Chickpeas and heart of palm contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Chickpeas and heart of palm contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

Chickpea has more thiamin, pantothenic acid and folate, however, heart of palm contains more riboflavin and Vitamin B6. Both chickpeas and heart of palm contain significant amounts of niacin.

Chickpeas Heart of Palm
Thiamin 0.116 MG 0.045 MG
Riboflavin 0.063 MG 0.17 MG
Niacin 0.526 MG 0.85 MG
Pantothenic acid 0.286 MG ~
Vitamin B6 0.139 MG 0.725 MG
Folate 172 UG 20 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 172% more calcium than heart of palm - chickpea has 49mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Chickpea is a great source of iron and it has 72% more iron than heart of palm - chickpea has 2.9mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both chickpeas and heart of palm are high in potassium. Heart of palm has 517% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and heart of palm has 1795mg 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,

Chickpeas Heart of Palm
beta-carotene 16 UG 39 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than heart of palm per 100 grams.

Chickpeas Heart of Palm
alpha linoleic acid 0.043 G 0.013 G
Total 0.043 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than heart of palm per 100 grams.

Chickpeas Heart of Palm
linoleic acid 1.113 G 0.076 G
Total 1.113 G 0.076 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Heart of Palm .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

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FAQ

Does chickpeas or heart of palm contain more calories in 100 grams?
Both chickpeas and heart of palm are high in calories. Chickpea has 40% more calories than heart of palm - chickpea has 164 calories in 100g and heart of palm has 114 calories.

Does chickpeas or heart of palm have more carbohydrates?
By weight, chickpeas and heart of palm contain similar amounts of carbs - chickpea has 27.4g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does chickpeas or heart of palm contain more potassium?
Both chickpeas and heart of palm are high in potassium. Heart of palm has 520% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and heart of palm has 1795mg of potassium.