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.
Detailed nutritional comparison of raw beef 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: 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.


Image of Raw Beef src
Image of Chickpeas src

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.

Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Raw Beef g

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