Chickpeas vs. Coconut Cream
Nutrition comparison of Cooked Chickpeas and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and coconut cream:
- Both coconut cream and chickpeas are high in calories, dietary fiber, iron and potassium.
- Chickpea has more thiamin, riboflavin, Vitamin B6 and folate.
- Chickpea is a great source of calcium and protein.
- Coconut cream has 3.1 times less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut cream and chickpeas are high in calories. Coconut cream has 101% more calories than chickpea - coconut cream has 330 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Coconut Cream | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 65% | 8% |
| Fat | 14% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream has 3.1 times less carbohydrates than chickpea - coconut cream has 6.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both coconut cream and chickpeas are high in dietary fiber. Chickpea has 245% more dietary fiber than coconut cream - coconut cream has 2.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Coconut cream has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Chickpea is a great source of protein and it has 144% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and chickpea has 99% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Coconut cream and chickpeas contain similar amounts of Vitamin C - coconut cream has 2.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and coconut cream contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Chickpeas and coconut cream contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Chickpeas and coconut cream contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, riboflavin, Vitamin B6 and folate. Both chickpeas and coconut cream contain significant amounts of niacin and pantothenic acid.
| Chickpeas | Coconut Cream | |
|---|---|---|
| Thiamin | 0.116 MG | 0.03 MG |
| Riboflavin | 0.063 MG | ~ |
| Niacin | 0.526 MG | 0.89 MG |
| Pantothenic acid | 0.286 MG | 0.261 MG |
| Vitamin B6 | 0.139 MG | 0.047 MG |
| Folate | 172 UG | 23 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 345% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both coconut cream and chickpeas are high in iron. Chickpea has 27% more iron than coconut cream - coconut cream has 2.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both coconut cream and chickpeas are high in potassium. Coconut cream has 12% more potassium than chickpea - coconut cream has 325mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than coconut cream per 100 grams.
| Chickpeas | Coconut Cream | |
|---|---|---|
| linoleic acid | 1.113 G | 0.379 G |
| Total | 1.113 G | 0.379 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 coconut cream or chickpeas contain more calories in 100 grams?Both coconut cream and chickpeas are high in calories. Coconut cream has 100% more calories than chickpea - coconut cream has 330 calories in 100g and chickpea has 164 calories.
Does coconut cream or chickpeas have more carbohydrates?
By weight, coconut cream has 3.1 times fewer carbohydrates than chickpea - coconut cream has 6.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does coconut cream or chickpeas contain more iron?
Both coconut cream and chickpeas are high in iron. Chickpea has 30% more iron than coconut cream - coconut cream has 2.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does coconut cream or chickpeas contain more potassium?
Both coconut cream and chickpeas are high in potassium. Coconut cream has 10% more potassium than chickpea - coconut cream has 325mg of potassium in 100 grams and chickpea has 291mg of potassium.