Chickpeas vs. Pistachio

Nutrition comparison of Cooked Chickpeas and Pistachio


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

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

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

  • Both pistachio and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Pistachio has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more folate.
Detailed nutritional comparison of chickpeas and pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and chickpeas are high in calories. Pistachio has 249% more calories than chickpea - pistachio has 572 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 pistachio per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Pistachio
Protein 21% 14%
Carbohydrates 65% 19%
Fat 14% 68%
Alcohol ~ ~

carbohydrates

Pistachio and chickpeas contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both pistachio and chickpeas are high in dietary fiber. Pistachio has 36% more dietary fiber than chickpea - pistachio has 10.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Pistachio and chickpeas contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both pistachio and chickpeas are high in protein. Pistachio has 138% more protein than chickpea - pistachio has 21.1g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and chickpea has 95% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Pistachio and chickpeas contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Pistachio and chickpeas contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Pistachio has 520% more Vitamin E than chickpea - pistachio has 2.2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Pistachio and chickpeas contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

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

Chickpeas Pistachio
Thiamin 0.116 MG 0.695 MG
Riboflavin 0.063 MG 0.234 MG
Niacin 0.526 MG 1.373 MG
Pantothenic acid 0.286 MG 0.513 MG
Vitamin B6 0.139 MG 1.122 MG
Folate 172 UG 51 UG

Minerals

calcium

Both pistachio and chickpeas are high in calcium. Pistachio has 118% more calcium than chickpea - pistachio has 107mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both pistachio and chickpeas are high in iron. Pistachio has 39% more iron than chickpea - pistachio has 4mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both pistachio and chickpeas are high in potassium. Pistachio has 246% more potassium than chickpea - pistachio has 1007mg 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 Pistachio
beta-carotene 16 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

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

Chickpeas Pistachio
alpha linoleic acid 0.043 G 0.212 G
Total 0.043 G 0.212 G

omega 6s

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

Chickpeas Pistachio
linoleic acid 1.113 G 13.125 G
other omega 6 ~ 0.005 G
Total 1.113 G 13.13 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 Pistachio .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or chickpeas contain more calories in 100 grams?
Both pistachio and chickpeas are high in calories. Pistachio has 250% more calories than chickpea - pistachio has 572 calories in 100g and chickpea has 164 calories.

Does pistachio or chickpeas have more carbohydrates?
By weight, pistachio and chickpeas contain similar amounts of carbs - pistachio has 28.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does pistachio or chickpeas contain more calcium?
Both pistachio and chickpeas are high in calcium. Pistachio has 120% more calcium than chickpea - pistachio has 107mg of calcium in 100 grams and chickpea has 49mg of calcium.

Does pistachio or chickpeas contain more iron?
Both pistachio and chickpeas are high in iron. Pistachio has 40% more iron than chickpea - pistachio has 4mg of iron in 100 grams and chickpea has 2.9mg of iron.

Does pistachio or chickpeas contain more potassium?
Both pistachio and chickpeas are high in potassium. Pistachio has 250% more potassium than chickpea - pistachio has 1007mg of potassium in 100 grams and chickpea has 291mg of potassium.