Chickpeas vs. Yellow Corn

Nutrition comparison of Cooked Chickpeas and Cooked Yellow Corn


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 yellow corn (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yellow corn and chickpeas are high in dietary fiber and potassium.
  • Chickpea is a great source of calcium, iron and protein.
  • Yellow corn has more niacin and pantothenic acid, however, chickpea contains more folate.
Detailed nutritional comparison of chickpeas and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Yellow Corn src

Calories and Carbs

calories

Chickpea is high in calories and yellow corn has 41% less calories than chickpea - yellow corn has 96 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and similar to yellow corn for fat. Chickpeas has a macronutrient ratio of 21:65:14 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Yellow Corn
Protein 21% 12%
Carbohydrates 65% 76%
Fat 14% 12%
Alcohol ~ ~

carbohydrates

Yellow corn has 23% less carbohydrates than chickpea - yellow corn has 21g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both yellow corn and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Yellow corn and chickpeas contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 160% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Both yellow corn and chickpeas are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

Vitamins

Vitamin C

Yellow corn has 323% more Vitamin C than chickpea - yellow corn has 5.5mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Yellow corn and chickpeas contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Yellow corn and chickpeas contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Yellow corn and chickpeas contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Yellow corn has more niacin and pantothenic acid, however, chickpea contains more folate. Both chickpeas and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.

Chickpeas Yellow Corn
Thiamin 0.116 MG 0.093 MG
Riboflavin 0.063 MG 0.057 MG
Niacin 0.526 MG 1.683 MG
Pantothenic acid 0.286 MG 0.792 MG
Vitamin B6 0.139 MG 0.139 MG
Folate 172 UG 23 UG

Minerals

calcium

Chickpea is a great source of calcium and it has 15 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 542% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both yellow corn and chickpeas are high in potassium. Chickpea has 33% more potassium than yellow corn - yellow corn has 218mg 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 Yellow Corn
beta-carotene 16 UG 66 UG
alpha-carotene ~ 23 UG
lutein + zeaxanthin ~ 906 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Chickpeas Yellow Corn
alpha linoleic acid 0.043 G 0.018 G
Total 0.043 G 0.018 G

omega 6s

Comparing omega-6 fatty acids, both chickpeas and yellow corn contain significant amounts of linoleic acid.

Chickpeas Yellow Corn
linoleic acid 1.113 G 0.586 G
Total 1.113 G 0.586 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

Cooked Chickpeas g

()
Daily Values (%)

Cooked Yellow Corn g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does yellow corn or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and yellow corn has 40% less calories than chickpea - yellow corn has 96 calories in 100g and chickpea has 164 calories.

Does yellow corn or chickpeas have more carbohydrates?
By weight, yellow corn has 20% fewer carbohydrates than chickpea - yellow corn has 21g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does yellow corn or chickpeas contain more potassium?
Both yellow corn and chickpeas are high in potassium. Chickpea has 30% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and chickpea has 291mg of potassium.

Compare Food