Raw Beef vs. Chickpeas
Nutrition comparison of Raw Beef and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and chickpeas:
- Both raw beef and chickpeas are high in calories, potassium and protein.
- Chickpea has more thiamin and folate, however, raw beef contains more riboflavin, niacin and Vitamin B12.
- Chickpea has signficantly less trans fat than raw beef.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- Raw beef has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) 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 raw beef and chickpeas are high in calories. Raw beef has 102% more calories than chickpea - raw beef has 332 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, raw beef is much lighter in carbs, much heavier in fat and similar to chickpeas for protein. Raw beef has a macronutrient ratio of 18:0:82 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Chickpeas | |
|---|---|---|
| Protein | 18% | 21% |
| Carbohydrates | ~ | 65% |
| Fat | 82% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than raw beef - chickpea has 7.6g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and chickpeas are high in protein. Raw beef has 62% more protein than chickpea - raw beef has 14.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and chickpea has 98% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Chickpea has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than raw beef - chickpea has 1.3mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and chickpeas contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Raw beef and chickpeas contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Raw beef and chickpeas contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Raw beef and chickpeas contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate, however, raw beef contains more riboflavin, niacin and Vitamin B12. Both raw beef and chickpeas contain significant amounts of pantothenic acid and Vitamin B6.
| Raw Beef | Chickpeas | |
|---|---|---|
| Thiamin | 0.044 MG | 0.116 MG |
| Riboflavin | 0.151 MG | 0.063 MG |
| Niacin | 3.382 MG | 0.526 MG |
| Pantothenic acid | 0.395 MG | 0.286 MG |
| Vitamin B6 | 0.278 MG | 0.139 MG |
| Folate | 9 UG | 172 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 104% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 76% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both raw beef and chickpeas are high in potassium. Chickpea has 33% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.043 G |
| Total | 0.084 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both raw beef and chickpeas contain significant amounts of linoleic acid.
| Raw Beef | Chickpeas | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 1.113 G |
| Total | 0.596 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.
Raw Beef 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 raw beef or chickpeas contain more calories in 100 grams?Both raw beef and chickpeas are high in calories. Raw beef has 100% more calories than chickpea - raw beef has 332 calories in 100g and chickpea has 164 calories.
Does chickpeas or raw beef have more carbohydrates?
By weight, raw beef has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and raw beef has no carbs..
Does raw beef or chickpeas contain more potassium?
Both raw beef and chickpeas are high in potassium. Chickpea has 30% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and chickpea has 291mg of potassium.