Chickpeas vs. Sesame Seeds
Nutrition comparison of Cooked Chickpeas and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and sesame seeds:
- Both sesame seeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more pantothenic acid.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and chickpeas are high in calories. Sesame seed has 245% more calories than chickpea - sesame seed has 565 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Sesame Seeds | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 65% | 17% |
| Fat | 14% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and chickpeas contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both sesame seeds and chickpeas are high in dietary fiber. Sesame seed has 84% more dietary fiber than chickpea - sesame seed has 14g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Sesame seed has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and chickpeas are high in protein. Sesame seed has 91% more protein than chickpea - sesame seed has 17g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and chickpea has 96% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than sesame seed - chickpea has 1.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Chickpeas and sesame seeds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Chickpeas and sesame seeds contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Chickpeas and sesame seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more pantothenic acid. Both chickpeas and sesame seeds contain significant amounts of folate.
| Chickpeas | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.803 MG |
| Riboflavin | 0.063 MG | 0.251 MG |
| Niacin | 0.526 MG | 4.581 MG |
| Pantothenic acid | 0.286 MG | 0.051 MG |
| Vitamin B6 | 0.139 MG | 0.802 MG |
| Folate | 172 UG | 98 UG |
Minerals
calcium
Both sesame seeds and chickpeas are high in calcium. Sesame seed has 19 times more calcium than chickpea - sesame seed has 989mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both sesame seeds and chickpeas are high in iron. Sesame seed has 411% more iron than chickpea - sesame seed has 14.8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both sesame seeds and chickpeas are high in potassium. Sesame seed has 63% more potassium than chickpea - sesame seed has 475mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.363 G |
| Total | 0.043 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 20.654 G |
| Total | 1.113 G | 20.654 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Sesame Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or chickpeas contain more calories in 100 grams?Both sesame seeds and chickpeas are high in calories. Sesame seed has 250% more calories than chickpea - sesame seed has 565 calories in 100g and chickpea has 164 calories.
Does sesame seeds or chickpeas have more carbohydrates?
By weight, sesame seeds and chickpeas contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does sesame seeds or chickpeas contain more calcium?
Both sesame seeds and chickpeas are high in calcium. Sesame seed has 19 times more calcium than chickpea - sesame seed has 989mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does sesame seeds or chickpeas contain more iron?
Both sesame seeds and chickpeas are high in iron. Sesame seed has 410% more iron than chickpea - sesame seed has 14.8mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does sesame seeds or chickpeas contain more potassium?
Both sesame seeds and chickpeas are high in potassium. Sesame seed has 60% more potassium than chickpea - sesame seed has 475mg of potassium in 100 grams and chickpea has 291mg of potassium.