Grapefruit vs. Chickpeas
Nutrition comparison of Grapefruit and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and chickpeas:
- Chickpea has more thiamin, niacin, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Grapefruit has 61% less carbohydrates than chickpea.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) 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 grapefruit has 74% less calories than chickpea - chickpea has 164 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Chickpeas | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 91% | 65% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 61% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 375% more dietary fiber than grapefruit - chickpea has 7.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Chickpeas and grapefruit contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 10 times more protein than grapefruit - chickpea has 8.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both chickpeas and grapefruit are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 23 times more Vitamin C than chickpea - chickpea has 1.3mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 57 times more Vitamin A than chickpea - chickpea has 1ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Chickpeas and grapefruit contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Chickpeas and grapefruit contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate. Both grapefruit and chickpeas contain significant amounts of riboflavin and pantothenic acid.
| Grapefruit | Chickpeas | |
|---|---|---|
| Thiamin | 0.043 MG | 0.116 MG |
| Riboflavin | 0.031 MG | 0.063 MG |
| Niacin | 0.204 MG | 0.526 MG |
| Pantothenic acid | 0.262 MG | 0.286 MG |
| Vitamin B6 | 0.053 MG | 0.139 MG |
| Folate | 13 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 123% more calcium than grapefruit - chickpea has 49mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Chickpea is a great source of iron and it has 35 times more iron than grapefruit - chickpea has 2.9mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Chickpea is a great source of potassium and it has 116% more potassium than grapefruit - chickpea has 291mg of potassium per 100 grams and grapefruit has 135mg 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,
| Grapefruit | Chickpeas | |
|---|---|---|
| beta-carotene | 686 UG | 16 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.043 G |
| Total | 0.008 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Chickpeas | |
|---|---|---|
| linoleic acid | 0.029 G | 1.113 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Grapefruit 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 chickpeas or grapefruit contain more calories in 100 grams?Chickpea is high in calories and grapefruit has 70% less calories than chickpea - chickpea has 164 calories in 100g and grapefruit has 42 calories.
Does chickpeas or grapefruit have more carbohydrates?
By weight, grapefruit has 60% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.