Chickpeas vs. Pine Nut

Nutrition comparison of Cooked Chickpeas and Pine Nut


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

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

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

  • Both pine nut and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
  • Chickpea has signficantly less saturated fat than pine nut.
  • Chickpea is a great source of calcium.
  • Pine nut has 52% less carbohydrates than chickpea.
  • Pine nut has more thiamin, riboflavin and niacin, however, chickpea contains more folate.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of chickpeas and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and chickpeas are high in calories. Pine nut has 310% more calories than chickpea - pine nut has 673 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Pine Nut
Protein 21% 8%
Carbohydrates 65% 7%
Fat 14% 85%
Alcohol ~ ~

carbohydrates

Pine nut has 52% less carbohydrates than chickpea - pine nut has 13.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both pine nut and chickpeas are high in dietary fiber. Chickpea has 105% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Pine nut and chickpeas contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both pine nut and chickpeas are high in protein. Pine nut has 55% more protein than chickpea - pine nut has 13.7g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Chickpea has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Pine nut and chickpeas contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Pine nut and chickpeas contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 25 times more Vitamin E than chickpea - pine nut has 9.3mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Pine nut has 12 times more Vitamin K than chickpea - pine nut has 53.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Pine nut has more thiamin, riboflavin and niacin, however, chickpea contains more folate. Both chickpeas and pine nut contain significant amounts of pantothenic acid and Vitamin B6.

Chickpeas Pine Nut
Thiamin 0.116 MG 0.364 MG
Riboflavin 0.063 MG 0.227 MG
Niacin 0.526 MG 4.387 MG
Pantothenic acid 0.286 MG 0.313 MG
Vitamin B6 0.139 MG 0.094 MG
Folate 172 UG 34 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 206% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both pine nut and chickpeas are high in iron. Pine nut has 91% more iron than chickpea - pine nut has 5.5mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both pine nut and chickpeas are high in potassium. Pine nut has 105% more potassium than chickpea - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.

Chickpeas Pine Nut
beta-carotene 16 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Chickpeas Pine Nut
alpha linoleic acid 0.043 G 0.164 G
Total 0.043 G 0.164 G

omega 6s

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

Chickpeas Pine Nut
linoleic acid 1.113 G 33.15 G
other omega 6 ~ 0.052 G
Total 1.113 G 33.202 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or chickpeas contain more calories in 100 grams?
Both pine nut and chickpeas are high in calories. Pine nut has 310% more calories than chickpea - pine nut has 673 calories in 100g and chickpea has 164 calories.

Does pine nut or chickpeas have more carbohydrates?
By weight, pine nut has 50% fewer carbohydrates than chickpea - pine nut has 13.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does pine nut or chickpeas contain more iron?
Both pine nut and chickpeas are high in iron. Pine nut has 90% more iron than chickpea - pine nut has 5.5mg of iron in 100 grams and chickpea has 2.9mg of iron.

Does pine nut or chickpeas contain more potassium?
Both pine nut and chickpeas are high in potassium. Pine nut has 110% more potassium than chickpea - pine nut has 597mg of potassium in 100 grams and chickpea has 291mg of potassium.

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