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 2020 USDA and NIH data[1].

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

  • Both quinoa and chickpeas are high in calories and dietary fiber.
  • Chickpea has more pantothenic acid and folate.
  • Chickpea is a great source of calcium, iron, potassium and protein.
  • For omega-3 fatty acids, quinoa has more dha than chickpea.
Detailed nutritional comparison of quinoa and chickpeas 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: Quinoa (Quinoa, cooked) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Chickpeas src

Here's an infographic summarizing the nutritional differences between quinoa and chickpeas. marks particularly rich nutrients.


Calories and Carbs

calories

Both quinoa and chickpeas are high in calories. Chickpea has 37% more calories than quinoa - quinoa has 120 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, quinoa is lighter in protein, heavier in carbs and similar to chickpeas for fat. Quinoa has a macronutrient ratio of 15:71:14 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Chickpeas
Protein 15% 21%
Carbohydrates 71% 65%
Fat 14% 14%
Alcohol ~ ~

carbohydrates

Quinoa has 22% less carbohydrates than chickpea - quinoa has 21.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both quinoa and chickpeas are high in dietary fiber. Chickpea has 171% more dietary fiber than quinoa - 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 101% 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.

Vitamin K

Chickpeas and quinoa contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

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 188% 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 94% 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 69% 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, 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 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 Quinoa or Chickpeas .

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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FAQ

Does quinoa or chickpeas contain more calories in 100 grams?
Both quinoa and chickpeas are high in calories. Chickpea has 40% more calories than quinoa - quinoa has 120 calories in 100g and chickpea has 164 calories.

Does quinoa or chickpeas have more carbohydrates?
By weight, quinoa has 20% fewer carbohydrates than chickpea - quinoa has 21.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.

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