Chickpeas vs. Zucchini
Nutrition comparison of Cooked Chickpeas and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and zucchini:
- Both zucchini and chickpeas are high in potassium.
- Chickpea has more thiamin and folate.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Zucchini has signficantly less carbohydrates than chickpea.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and zucchini has 90% less calories than chickpea - zucchini has 17 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is similar to zucchini for protein, carbs and fat. Chickpeas has a macronutrient ratio of 21:65:14 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Zucchini | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 65% | 62% |
| Fat | 14% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has signficantly less carbohydrates than chickpea - zucchini has 3.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 660% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Zucchini and chickpeas contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 632% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both zucchini and chickpeas are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 12 times more Vitamin C than chickpea - zucchini has 17.9mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Zucchini and chickpeas contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Zucchini and chickpeas contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Zucchini and chickpeas contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate. Both chickpeas and zucchini contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Zucchini | |
|---|---|---|
| Thiamin | 0.116 MG | 0.045 MG |
| Riboflavin | 0.063 MG | 0.094 MG |
| Niacin | 0.526 MG | 0.451 MG |
| Pantothenic acid | 0.286 MG | 0.204 MG |
| Vitamin B6 | 0.139 MG | 0.163 MG |
| Folate | 172 UG | 24 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 206% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 681% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both zucchini and chickpeas are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 16 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.061 G |
| Total | 0.043 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than zucchini per 100 grams.
| Chickpeas | Zucchini | |
|---|---|---|
| linoleic acid | 1.113 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 1.113 G | 0.031 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Zucchini 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 zucchini or chickpeas contain more calories in 100 grams?Chickpea is high in calories and zucchini has 90% less calories than chickpea - zucchini has 17 calories in 100g and chickpea has 164 calories.
Does zucchini or chickpeas have more carbohydrates?
By weight, zucchini has signficantly fewer carbohydrates than chickpea - zucchini has 3.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does zucchini or chickpeas contain more potassium?
Both zucchini and chickpeas are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and chickpea has 291mg of potassium.