Dates vs. Chickpeas
Nutrition comparison of Dates and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and chickpeas:
- Both dates and chickpeas are high in calcium, calories, dietary fiber and potassium.
- Chickpea has more thiamin and folate, however, date contains more niacin and pantothenic acid.
- Chickpea is a great source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and chickpeas are high in calories. Date has 69% more calories than chickpea - date has 277 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Dates has a macronutrient ratio of 2:98:0 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Chickpeas | |
|---|---|---|
| Protein | 2% | 21% |
| Carbohydrates | 98% | 65% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and chickpea has 63% less carbohydrates than date - date has 75g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both dates and chickpeas are high in dietary fiber. Chickpea has 13% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Date is high in sugar and chickpea has 93% less sugar than date - date has 66.5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 390% more protein than date - date has 1.8g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both chickpeas and dates are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than date - chickpea has 1.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and chickpeas contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Chickpeas and dates contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and chickpeas contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate, however, date contains more niacin and pantothenic acid. Both dates and chickpeas contain significant amounts of riboflavin and Vitamin B6.
| Dates | Chickpeas | |
|---|---|---|
| Thiamin | 0.05 MG | 0.116 MG |
| Riboflavin | 0.06 MG | 0.063 MG |
| Niacin | 1.61 MG | 0.526 MG |
| Pantothenic acid | 0.805 MG | 0.286 MG |
| Vitamin B6 | 0.249 MG | 0.139 MG |
| Folate | 15 UG | 172 UG |
Minerals
calcium
Both dates and chickpeas are high in calcium. Date has 31% more calcium than chickpea - date has 64mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 221% more iron than date - date has 0.9mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both dates and chickpeas are high in potassium. Date has 139% more potassium than chickpea - date has 696mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
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.
Dates g
()
|
Daily Values (%) |
Cooked Chickpeas 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 dates or chickpeas contain more calories in 100 grams?Both dates and chickpeas are high in calories. Date has 70% more calories than chickpea - date has 277 calories in 100g and chickpea has 164 calories.
Does dates or chickpeas have more carbohydrates?
By weight, date is high in carbohydrates and chickpea has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does dates or chickpeas contain more calcium?
Both dates and chickpeas are high in calcium. Date has 30% more calcium than chickpea - date has 64mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does dates or chickpeas contain more potassium?
Both dates and chickpeas are high in potassium. Date has 140% more potassium than chickpea - date has 696mg of potassium in 100 grams and chickpea has 291mg of potassium.