Chickpeas vs. Iceberg Lettuce
Nutrition comparison of Cooked Chickpeas and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and iceberg lettuce:
- Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Iceberg lettuce has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and iceberg lettuce has 91% less calories than chickpea - iceberg lettuce has 14 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to iceberg lettuce for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for iceberg lettuce, 22:73:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Iceberg Lettuce | |
|---|---|---|
| Protein | 21% | 22% |
| Carbohydrates | 65% | 73% |
| Fat | 14% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce has signficantly less carbohydrates than chickpea - iceberg lettuce has 3g 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 533% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Iceberg lettuce and chickpeas contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 884% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both iceberg lettuce and chickpeas are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Iceberg lettuce and chickpeas contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Iceberg lettuce has 24 times more Vitamin A than chickpea - iceberg lettuce has 25ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Iceberg lettuce and chickpeas contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Iceberg lettuce has 503% more Vitamin K than chickpea - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chickpeas | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.116 MG | 0.041 MG |
| Riboflavin | 0.063 MG | 0.025 MG |
| Niacin | 0.526 MG | 0.123 MG |
| Pantothenic acid | 0.286 MG | 0.091 MG |
| Vitamin B6 | 0.139 MG | 0.042 MG |
| Folate | 172 UG | 29 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 172% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 605% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 106% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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,
| Chickpeas | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 16 UG | 299 UG |
| alpha-carotene | ~ | 4 UG |
| lutein + zeaxanthin | ~ | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and iceberg lettuce contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.052 G |
| Total | 0.043 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than iceberg lettuce per 100 grams.
| Chickpeas | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 1.113 G | 0.021 G |
| Total | 1.113 G | 0.021 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 Iceberg Lettuce .
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or chickpeas contain more calories in 100 grams?Chickpea is high in calories and iceberg lettuce has 90% less calories than chickpea - iceberg lettuce has 14 calories in 100g and chickpea has 164 calories.
Does iceberg lettuce or chickpeas have more carbohydrates?
By weight, iceberg lettuce has signficantly fewer carbohydrates than chickpea - iceberg lettuce has 3g of carbs for 100g and chickpea has 27.4g of carbohydrates.