Raisins vs. Chickpeas
Nutrition comparison of Raisins and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and chickpeas:
- Both raisins and chickpeas are high in calories, dietary fiber, iron and potassium.
- Chickpea is a great source of calcium and protein.
- Raisin has more riboflavin, however, chickpea contains more pantothenic acid and folate.
USDA sources for nutritional information: Raisins (Raisins, seeded) 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
Both raisins and chickpeas are high in calories. Raisin has 80% more calories than chickpea - raisin has 296 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Raisins has a macronutrient ratio of 3:95:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Chickpeas | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 95% | 65% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and chickpea has 65% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both raisins and chickpeas are high in dietary fiber. Chickpea has 12% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Raisin has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Chickpea is a great source of protein and it has 252% more protein than raisin - raisin has 2.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both raisins and chickpeas are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Raisin has 315% more Vitamin C than chickpea - raisin has 5.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and raisins contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Chickpeas and raisins contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Chickpeas and raisins contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, chickpea contains more pantothenic acid and folate. Both raisins and chickpeas contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Chickpeas | |
|---|---|---|
| Thiamin | 0.112 MG | 0.116 MG |
| Riboflavin | 0.182 MG | 0.063 MG |
| Niacin | 1.114 MG | 0.526 MG |
| Pantothenic acid | 0.045 MG | 0.286 MG |
| Vitamin B6 | 0.188 MG | 0.139 MG |
| Folate | 3 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 75% more calcium than raisin - raisin has 28mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both raisins and chickpeas are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both raisins and chickpeas are high in potassium. Raisin has 184% more potassium than chickpea - raisin has 825mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.043 G |
| Total | 0.037 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than raisin per 100 grams.
| Raisins | Chickpeas | |
|---|---|---|
| linoleic acid | 0.122 G | 1.113 G |
| Total | 0.122 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.
Raisins 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 raisins or chickpeas contain more calories in 100 grams?Both raisins and chickpeas are high in calories. Raisin has 80% more calories than chickpea - raisin has 296 calories in 100g and chickpea has 164 calories.
Does raisins or chickpeas have more carbohydrates?
By weight, raisin is high in carbohydrates and chickpea has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does raisins or chickpeas contain more iron?
Both raisins and chickpeas are high in iron. Raisin is very similar to raisin for iron - raisin has 2.6mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does raisins or chickpeas contain more potassium?
Both raisins and chickpeas are high in potassium. Raisin has 180% more potassium than chickpea - raisin has 825mg of potassium in 100 grams and chickpea has 291mg of potassium.