Orange Juice vs. Chickpeas
Nutrition comparison of Orange Juice and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and chickpeas:
- Chickpea has more Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Orange juice has 62% less carbohydrates than chickpea.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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
Chickpea is high in calories and orange juice has 73% less calories than chickpea - orange juice has 45 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, orange juice is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Chickpeas | |
|---|---|---|
| Protein | 6% | 21% |
| Carbohydrates | 90% | 65% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 62% less carbohydrates than chickpea - orange juice has 10.4g 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 37 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Orange juice and chickpeas contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 11 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both orange juice and chickpeas are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 37 times more Vitamin C than chickpea - orange juice has 50mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Orange juice and chickpeas contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Orange juice and chickpeas contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Orange juice and chickpeas contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more Vitamin B6 and folate. Both orange juice and chickpeas contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Orange Juice | Chickpeas | |
|---|---|---|
| Thiamin | 0.09 MG | 0.116 MG |
| Riboflavin | 0.03 MG | 0.063 MG |
| Niacin | 0.4 MG | 0.526 MG |
| Pantothenic acid | 0.19 MG | 0.286 MG |
| Vitamin B6 | 0.04 MG | 0.139 MG |
| Folate | 30 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 345% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 13 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 46% more potassium than orange juice - orange juice has 200mg 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,
| Orange Juice | Chickpeas | |
|---|---|---|
| beta-carotene | 33 UG | 16 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.043 G |
| Total | 0.011 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Chickpeas | |
|---|---|---|
| linoleic acid | 0.029 G | 1.113 G |
| Total | 0.029 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.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Orange Juice 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 orange juice or chickpeas contain more calories in 100 grams?Chickpea is high in calories and orange juice has 70% less calories than chickpea - orange juice has 45 calories in 100g and chickpea has 164 calories.
Does orange juice or chickpeas have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than chickpea - orange juice has 10.4g of carbs for 100g and chickpea has 27.4g of carbohydrates.