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.
Detailed nutritional comparison of chickpeas and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Zucchini src

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 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 Zucchini .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Zucchini (Squash, summer, zucchini, includes skin, raw) .

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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.