Chickpeas vs. Peanut Butter

Nutrition comparison of Cooked Chickpeas and Peanut Butter


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

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

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

  • Both chickpeas and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
  • Chickpea is a great source of iron.
  • Peanut butter has more niacin, pantothenic acid and Vitamin B6.
  • Peanut butter has signficantly more Vitamin E than chickpea.
Detailed nutritional comparison of chickpeas and peanut butter 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Peanut Butter src

Calories and Carbs

calories

Both chickpeas and peanut butter are high in calories. Peanut butter has 259% more calories than chickpea - chickpea has 164 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Peanut Butter
Protein 21% 15%
Carbohydrates 65% 14%
Fat 14% 71%
Alcohol ~ ~

carbohydrates

Chickpeas and peanut butter contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both chickpeas and peanut butter are high in dietary fiber. Peanut butter has a little more dietary fiber (5%) than chickpea by weight - chickpea has 7.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Chickpeas and peanut butter contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both chickpeas and peanut butter are high in protein. Peanut butter has 172% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and chickpea has 96% less saturated fat than peanut butter - chickpea has 0.27g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin C

Chickpea has more Vitamin C than peanut butter - chickpea has 1.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.

Vitamin A

Chickpeas and peanut butter contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than chickpea - chickpea has 0.35mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Chickpeas and peanut butter contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Peanut butter has more niacin, pantothenic acid and Vitamin B6. Both chickpeas and peanut butter contain significant amounts of thiamin, riboflavin and folate.

Chickpeas Peanut Butter
Thiamin 0.116 MG 0.106 MG
Riboflavin 0.063 MG 0.111 MG
Niacin 0.526 MG 13.696 MG
Pantothenic acid 0.286 MG 1.118 MG
Vitamin B6 0.139 MG 0.418 MG
Folate 172 UG 92 UG

Minerals

calcium

Both chickpeas and peanut butter are high in calcium. Chickpea has a little more calcium (9%) than peanut butter by weight - chickpea has 49mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Chickpea is a great source of iron and it has 52% more iron than peanut butter - chickpea has 2.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both chickpeas and peanut butter are high in potassium. Peanut butter has 156% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both chickpeas and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Chickpeas Peanut Butter
alpha linoleic acid 0.043 G 0.078 G
Total 0.043 G 0.078 G

omega 6s

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

Chickpeas Peanut Butter
linoleic acid 1.113 G 13.854 G
other omega 6 ~ 0.64 G
Total 1.113 G 14.494 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Peanut Butter .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does chickpeas or peanut butter contain more calories in 100 grams?
Both chickpeas and peanut butter are high in calories. Peanut butter has 260% more calories than chickpea - chickpea has 164 calories in 100g and peanut butter has 589 calories.

Does chickpeas or peanut butter have more carbohydrates?
By weight, chickpeas and peanut butter contain similar amounts of carbs - chickpea has 27.4g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does chickpeas or peanut butter contain more calcium?
Both chickpeas and peanut butter are high in calcium. Chickpea has a little more calcium ( 10%) than peanut butter by weight - chickpea has 49mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does chickpeas or peanut butter contain more potassium?
Both chickpeas and peanut butter are high in potassium. Peanut butter has 160% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and peanut butter has 745mg of potassium.