Quinoa vs. Chickpeas

Nutrition comparison of Cooked Quinoa and Cooked Chickpeas


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

We compared the nutritional contents of cooked quinoa versus cooked chickpeas (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Quinoa source
Image of Chickpeas source

Calories and Carbs

calories

Both quinoa and chickpeas are high in calories - quinoa has 120kcal of calories per 100 grams and chickpea has 164kcal of calories.

dietary fiber

Both quinoa and chickpeas are high in dietary fiber - quinoa has 2.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Quinoa and chickpeas contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has more protein than quinoa - quinoa has 4.4g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both quinoa and chickpeas are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than quinoa - chickpea has 1.3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

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

Vitamin E

Quinoa and chickpeas contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

The B Vitamins

Chickpea has more pantothenic acid and folate. Both quinoa and chickpeas contain significant amounts of thiamin, riboflavin, niacin and vitamin b6.

Quinoa Chickpeas
Thiamin 0.107 MG 0.116 MG
Riboflavin 0.11 MG 0.063 MG
Niacin 0.412 MG 0.526 MG
Pantothenic acid ~ 0.286 MG
Vitamin B6 0.123 MG 0.139 MG
Folate 42 UG 172 UG

Minerals

calcium

Chickpea is a great source of calcium and it has more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has more potassium than quinoa - quinoa has 172mg 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, quinoa has more lutein + zeaxanthin than chickpea per 100 grams. Both quinoa and chickpeas contain small amounts of beta-carotene.

Quinoa Chickpeas
beta-carotene 3 UG 16 UG
lutein + zeaxanthin 53 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than chickpea per 100 grams. Both quinoa and chickpeas contain significant amounts of alpha linoleic acid (ALA).

Quinoa Chickpeas
alpha linoleic acid 0.085 G 0.043 G
DHA 0.015 G ~
Total 0.1 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, both quinoa and chickpeas contain significant amounts of linoleic acid.

Quinoa Chickpeas
linoleic acid 0.974 G 1.113 G
other omega 6 0.003 G ~
Total 0.977 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: Quinoa (Quinoa, cooked) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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Cooked Quinoa
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Cooked Chickpeas
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