Granola vs. Chickpeas

Nutrition comparison of Granola and Cooked Chickpeas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of granola versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in granola and chickpeas:

  • Both granola and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Chickpea has signficantly less saturated fat than granola.
  • Chickpea has signficantly less sugar than granola.
  • Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, chickpea contains more folate.
  • Granola is an excellent source of Vitamin E.
Detailed nutritional comparison of granola 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: Granola (Cereals ready-to-eat, granola, homemade) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Chickpeas src

Calories and Carbs

calories

Both granola and chickpeas are high in calories. Granola has 198% more calories than chickpea - granola has 489 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Granola has a macronutrient ratio of 11:44:45 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Chickpeas
Protein 11% 21%
Carbohydrates 44% 65%
Fat 45% 14%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and chickpea has 49% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Both granola and chickpeas are high in dietary fiber. Granola has 17% more dietary fiber than chickpea - granola has 8.9g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.

sugar

Chickpea has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both granola and chickpeas are high in protein. Granola has 54% more protein than chickpea - granola has 13.7g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Chickpea has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

trans fat

Both granola and chickpeas are low in trans fat - granola has 0.02g of trans fat per 100 grams and chickpea does not contain significant amounts.

Vitamins

Vitamin C

Granola and chickpeas contain similar amounts of Vitamin C - granola has 1.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Granola and chickpeas contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has 30 times more Vitamin E than chickpea - granola has 11.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Granola and chickpeas contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, chickpea contains more folate.

Granola Chickpeas
Thiamin 0.548 MG 0.116 MG
Riboflavin 0.354 MG 0.063 MG
Niacin 2.739 MG 0.526 MG
Pantothenic acid 0.752 MG 0.286 MG
Vitamin B6 0.37 MG 0.139 MG
Folate 84 UG 172 UG

Minerals

calcium

Both granola and chickpeas are high in calcium. Granola has 55% more calcium than chickpea - granola has 76mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Both granola and chickpeas are high in iron. Granola has 37% more iron than chickpea - granola has 4mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Both granola and chickpeas are high in potassium. Granola has 85% more potassium than chickpea - granola has 539mg 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, both granola and chickpeas contain small amounts of beta-carotene.

Granola Chickpeas
beta-carotene 11 UG 16 UG
lutein + zeaxanthin 137 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than chickpea per 100 grams.

Granola Chickpeas
alpha linoleic acid 0.611 G 0.043 G
EPA 0.002 G ~
Total 0.613 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, granola has more linoleic acid than chickpea per 100 grams.

Granola Chickpeas
other omega 6 0.053 G ~
linoleic acid 7.194 G 1.113 G
Total 7.247 G 1.113 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: Granola (Cereals ready-to-eat, granola, homemade) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

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FAQ

Does granola or chickpeas contain more calories in 100 grams?
Both granola and chickpeas are high in calories. Granola has 200% more calories than chickpea - granola has 489 calories in 100g and chickpea has 164 calories.

Does granola or chickpeas have more carbohydrates?
By weight, granola is high in carbohydrates and chickpea has 50% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does granola or chickpeas contain more calcium?
Both granola and chickpeas are high in calcium. Granola has 60% more calcium than chickpea - granola has 76mg of calcium in 100 grams and chickpea has 49mg of calcium.

Does granola or chickpeas contain more iron?
Both granola and chickpeas are high in iron. Granola has 40% more iron than chickpea - granola has 4mg of iron in 100 grams and chickpea has 2.9mg of iron.

Does granola or chickpeas contain more potassium?
Both granola and chickpeas are high in potassium. Granola has 90% more potassium than chickpea - granola has 539mg of potassium in 100 grams and chickpea has 291mg of potassium.

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