Chickpeas vs. Onion

Nutrition comparison of Cooked Chickpeas and Onion


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chickpeas versus onion (100g each) below using 2020 USDA and NIH data[1].

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

  • Chickpea has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Chickpea is a great source of calcium, iron, potassium and protein.
  • Chickpea is an excellent source of dietary fiber.
  • Onion has 66% less carbohydrates than chickpea.
Detailed nutritional comparison of chickpeas and onion 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 Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Onion src

Calories and Carbs

calories

Chickpea is high in calories and onion has 76% less calories than chickpea - onion has 40 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Onion
Protein 21% 10%
Carbohydrates 65% 88%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Onion has 66% less carbohydrates than chickpea - onion has 9.3g 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 347% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Onion and chickpeas contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 705% more protein than onion - onion has 1.1g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both onion and chickpeas are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Onion has 469% more Vitamin C than chickpea - onion has 7.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Chickpeas and onion contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Onion and chickpeas contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Onion and chickpeas contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Chickpeas Onion
Thiamin 0.116 MG 0.046 MG
Riboflavin 0.063 MG 0.027 MG
Niacin 0.526 MG 0.116 MG
Pantothenic acid 0.286 MG 0.123 MG
Vitamin B6 0.139 MG 0.12 MG
Folate 172 UG 19 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 113% more calcium than onion - onion has 23mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 12 times more iron than onion - onion has 0.21mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 99% more potassium than onion - onion has 146mg 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, both chickpeas and onion contain small amounts of beta-carotene.

Chickpeas Onion
beta-carotene 16 UG 1 UG
lutein + zeaxanthin ~ 4 UG

Omega-3 and Omega-6

omega 3s

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

Chickpeas Onion
alpha linoleic acid 0.043 G 0.004 G
Total 0.043 G 0.004 G

omega 6s

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

Chickpeas Onion
linoleic acid 1.113 G 0.013 G
Total 1.113 G 0.013 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 Onion .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Onion (Onions, raw) .

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FAQ

Does onion or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and onion has 80% less calories than chickpea - onion has 40 calories in 100g and chickpea has 164 calories.

Does onion or chickpeas have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than chickpea - onion has 9.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.

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