Chickpeas vs. Pea Shoots
Nutrition comparison of Cooked Chickpeas and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pea shoots:
- Both chickpeas and pea shoots are high in dietary fiber.
- Chickpea has more pantothenic acid and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Pea shoot has 74% less carbohydrates than chickpea.
- Pea shoot is an excellent source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and pea shoot has 79% less calories than chickpea - chickpea has 164 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to pea shoots for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pea Shoots | |
|---|---|---|
| Protein | 21% | 23% |
| Carbohydrates | 65% | 69% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 74% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both chickpeas and pea shoots are high in dietary fiber. Chickpea has 217% more dietary fiber than pea shoot - chickpea has 7.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Chickpeas and pea shoots contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 277% more protein than pea shoot - chickpea has 8.9g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both chickpeas and pea shoots are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 18 times more Vitamin C than chickpea - chickpea has 1.3mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Chickpeas and pea shoots contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Chickpeas and pea shoots contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Chickpeas and pea shoots contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Chickpea has more pantothenic acid and folate. Both chickpeas and pea shoots contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Chickpeas | Pea Shoots | |
|---|---|---|
| Thiamin | 0.116 MG | 0.1 MG |
| Riboflavin | 0.063 MG | 0.05 MG |
| Niacin | 0.526 MG | 1 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.1 MG |
| Folate | 172 UG | 62 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 104% more calcium than pea shoot - chickpea has 49mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Chickpea is a great source of iron and it has 128% more iron than pea shoot - chickpea has 2.9mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Chickpea is a great source of potassium and it has 82% more potassium than pea shoot - chickpea has 291mg of potassium per 100 grams and pea shoot has 160mg 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pea Shoots (ORGANIC PEA SHOOTS) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Pea Shoots 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 pea shoots contain more calories in 100 grams?Chickpea is high in calories and pea shoot has 80% less calories than chickpea - chickpea has 164 calories in 100g and pea shoot has 35 calories.
Does chickpeas or pea shoots have more carbohydrates?
By weight, pea shoot has 70% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and pea shoot has 7.1g of carbohydrates.