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.
Detailed nutritional comparison of chickpeas and sesame seeds 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Chickpeas src
Image of Sesame Seeds src

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 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 Sesame Seeds .

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) .

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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.