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.
Detailed nutritional comparison of egg white and chickpeas 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: 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.


Image of Egg White src
Image of Chickpeas src

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.

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Egg White g

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