Egg White vs. Chickpeas
Nutrition comparison of Egg White and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and chickpeas:
- Both egg white and chickpeas are high in protein.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Chickpea is a great source of calcium, iron and potassium.
- Chickpea is an excellent source of dietary fiber.
- Egg white has 5.7 times less sugar than chickpea.
- Egg white has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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
Chickpea is high in calories and egg white has 68% less calories than chickpea - egg white has 52 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to chickpeas per calorie. Egg white has a macronutrient ratio of 91:6:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Chickpeas | |
|---|---|---|
| Protein | 91% | 21% |
| Carbohydrates | 6% | 65% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than chickpea - egg white has 0.73g 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 more dietary fiber than egg white - chickpea has 7.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 5.7 times less sugar than chickpea - egg white has 0.71g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both egg white and chickpeas are high in protein. Egg white has 23% more protein than chickpea - egg white has 10.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both chickpeas and egg white are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than egg white - chickpea has 1.3mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Chickpeas and egg white contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Chickpeas and egg white contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Chickpeas and egg white contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and chickpeas contain significant amounts of pantothenic acid.
| Egg White | Chickpeas | |
|---|---|---|
| Thiamin | 0.004 MG | 0.116 MG |
| Riboflavin | 0.439 MG | 0.063 MG |
| Niacin | 0.105 MG | 0.526 MG |
| Pantothenic acid | 0.19 MG | 0.286 MG |
| Vitamin B6 | 0.005 MG | 0.139 MG |
| Folate | 4 UG | 172 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 600% more calcium than egg white - egg white has 7mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 35 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 79% more potassium than egg white - egg white has 163mg of potassium per 100 grams and chickpea has 291mg of potassium.
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.
Egg White 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 egg white or chickpeas contain more calories in 100 grams?Chickpea is high in calories and egg white has 70% less calories than chickpea - egg white has 52 calories in 100g and chickpea has 164 calories.
Is egg white or chickpeas better for protein?
Both egg white and chickpeas are high in protein. Egg white has 20% more protein than chickpea - egg white has 10.9g of protein per 100 grams and chickpea has 8.9g of protein.
Does egg white or chickpeas have more carbohydrates?
By weight, egg white has signficantly fewer carbohydrates than chickpea - egg white has 0.73g of carbs for 100g and chickpea has 27.4g of carbohydrates.