Chickpeas vs. Squash

Nutrition comparison of Cooked Chickpeas and Cooked Squash


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

We compared the nutritional contents of cooked chickpeas versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

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

  • Both squash and chickpeas are high in calcium, dietary fiber and potassium.
  • Chickpea has more riboflavin and folate.
  • Chickpea is a great source of iron and protein.
  • Squash has 62% less carbohydrates than chickpea.
  • Squash is a great source of Vitamin C.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of chickpeas and squash 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Squash src

Calories and Carbs

calories

Chickpea is high in calories and squash has 76% less calories than chickpea - squash has 40 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Squash
Protein 21% 8%
Carbohydrates 65% 90%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Squash has 62% less carbohydrates than chickpea - squash has 10.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both squash and chickpeas are high in dietary fiber. Chickpea has 138% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Squash and chickpeas contain similar amounts of sugar - squash has 2g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 884% more protein than squash - squash has 0.9g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both squash and chickpeas are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 10 times more Vitamin C than chickpea - squash has 15.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than chickpea - squash has 558ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Squash and chickpeas contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Squash and chickpeas contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more riboflavin and folate. Both chickpeas and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Chickpeas Squash
Thiamin 0.116 MG 0.072 MG
Riboflavin 0.063 MG 0.017 MG
Niacin 0.526 MG 0.969 MG
Pantothenic acid 0.286 MG 0.359 MG
Vitamin B6 0.139 MG 0.124 MG
Folate 172 UG 19 UG

Minerals

calcium

Both squash and chickpeas are high in calcium. Chickpea has 20% more calcium than squash - squash has 41mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 382% more iron than squash - squash has 0.6mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both squash and chickpeas are high in potassium. Squash is very similar to squash for potassium - squash has 284mg 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,

Chickpeas Squash
beta-carotene 16 UG 4570 UG
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chickpeas and squash contain significant amounts of alpha linoleic acid (ALA).

Chickpeas Squash
alpha linoleic acid 0.043 G 0.024 G
Total 0.043 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than squash per 100 grams.

Chickpeas Squash
linoleic acid 1.113 G 0.014 G
Total 1.113 G 0.014 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 Chickpeas or Squash .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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FAQ

Does squash or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and squash has 80% less calories than chickpea - squash has 40 calories in 100g and chickpea has 164 calories.

Does squash or chickpeas have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than chickpea - squash has 10.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does squash or chickpeas contain more calcium?
Both squash and chickpeas are high in calcium. Chickpea has 20% more calcium than squash - squash has 41mg of calcium in 100 grams and chickpea has 49mg of calcium.

Does squash or chickpeas contain more potassium?
Both squash and chickpeas are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and chickpea has 291mg of potassium.