Chickpeas vs. Sprouted Peas
Nutrition comparison of Cooked Chickpeas and Sprouted Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
sprouted peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and sprouted peas:
- Both sprouted peas and chickpeas are high in calories, iron, potassium and protein.
- Chickpea is a great source of calcium.
- Chickpea is an excellent source of dietary fiber.
- Sprouted pea has more riboflavin, niacin and pantothenic acid.
- Sprouted pea has signficantly more Vitamin C than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Sprouted Peas (Peas, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sprouted peas and chickpeas are high in calories. Chickpea has 32% more calories than sprouted pea - sprouted pea has 124 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to sprouted peas for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for sprouted peas, 24:72:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Sprouted Peas | |
|---|---|---|
| Protein | 21% | 24% |
| Carbohydrates | 65% | 72% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Sprouted peas and chickpeas contain similar amounts of carbs - sprouted pea has 27.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than sprouted pea - chickpea has 7.6g of dietary fiber per 100 grams and sprouted pea does not contain significant amounts.
sugar
Sprouted pea has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and sprouted pea does not contain significant amounts.
Protein
protein
Both sprouted peas and chickpeas are high in protein. Sprouted pea is very similar to sprouted pea for protein - sprouted pea has 8.8g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both sprouted peas and chickpeas are low in saturated fat - sprouted pea has 0.12g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Sprouted pea has signficantly more Vitamin C than chickpea - sprouted pea has 10.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and sprouted peas contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and sprouted pea does not contain significant amounts.
Vitamin E
Chickpeas and sprouted peas contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and sprouted pea does not contain significant amounts.
Vitamin K
Chickpeas and sprouted peas contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and sprouted pea does not contain significant amounts.
The B Vitamins
Sprouted pea has more riboflavin, niacin and pantothenic acid. Both chickpeas and sprouted peas contain significant amounts of thiamin, Vitamin B6 and folate.
| Chickpeas | Sprouted Peas | |
|---|---|---|
| Thiamin | 0.116 MG | 0.225 MG |
| Riboflavin | 0.063 MG | 0.155 MG |
| Niacin | 0.526 MG | 3.088 MG |
| Pantothenic acid | 0.286 MG | 1.029 MG |
| Vitamin B6 | 0.139 MG | 0.265 MG |
| Folate | 172 UG | 144 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 36% more calcium than sprouted pea - sprouted pea has 36mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both sprouted peas and chickpeas are high in iron. Chickpea has 28% more iron than sprouted pea - sprouted pea has 2.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both sprouted peas and chickpeas are high in potassium. Sprouted pea has 31% more potassium than chickpea - sprouted pea has 381mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and sprouted peas contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Sprouted Peas | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.061 G |
| Total | 0.043 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than sprouted pea per 100 grams.
| Chickpeas | Sprouted Peas | |
|---|---|---|
| linoleic acid | 1.113 G | 0.265 G |
| Total | 1.113 G | 0.265 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 Sprouted Peas (Peas, mature seeds, sprouted, raw) .
Cooked Chickpeas 164g
(
cup
)
|
Daily Values (%) |
Sprouted Peas 120g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 269KCAL 13% |
|
81% | calories | 5% |
|
149KCAL 7% | |
| 45G 18% |
|
36% | carbohydrates | 5% |
|
33G 13% | |
| 12G 50% |
|
>999% | dietary fiber | 5% |
|
||
| 7.9G | >999% | sugar | 5% | ||||
| 4.2G 7% |
|
412% | total fat | 5% |
|
0.82G 1% | |
| 0.44G 3% |
|
193% | saturated fat | 5% |
|
0.15G 1% | |
| 0.96G | >999% | monounsaturated fat | 5% | 0.07G | |||
| 1.9G | 387% | polyunsaturated fat | 5% | 0.39G | |||
| 11MG 1% |
|
5% | sodium | 118% |
|
24MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.6UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 2.1MG 3% |
|
5% | Vitamin C | 471% |
|
12MG 17% | |
| 80MG 8% |
|
86% | calcium | 5% |
|
43MG 4% | |
| 4.7MG 26% |
|
74% | iron | 5% |
|
2.7MG 15% | |
| 79MG 25% |
|
18% | magnesium | 5% |
|
67MG 22% | |
| 477MG 21% |
|
4% | potassium | 5% |
|
457MG 20% | |
| 0.19MG 17% |
|
5% | thiamin (Vit B1) | 42% |
|
0.27MG 25% | |
| 0.1MG 9% |
|
5% | riboflavin (Vit B2) | 90% |
|
0.19MG 17% | |
| 0.86MG 6% |
|
5% | niacin (Vit B3) | 330% |
|
3.7MG 27% | |
| 0.23MG 18% |
|
5% | Vitamin B6 | 39% |
|
0.32MG 25% | |
| 0.47MG 9% |
|
5% | pantothenic acid (Vit B5) | 155% |
|
1.2MG 25% | |
| 282UG 71% |
|
63% | folate (Vit B9) | 5% |
|
173UG 43% | |
| 0.57MG 4% |
|
>999% | Vitamin E | 5% |
|
||
| 6.6UG 7% |
|
>999% | Vitamin K | 5% |
|
||
| 15G 29% |
|
36% | protein | 5% |
|
11G 21% | |
| 70MG 17% |
|
>999% | choline | 5% |
|
||
| 0.58MG 48% |
|
76% | copper | 5% |
|
0.33MG 27% | |
| 1.7MG 94% |
|
221% | manganese | 5% |
|
0.53MG 29% | |
| 276MG 39% |
|
39% | phosphorus | 5% |
|
198MG 28% | |
| 6.1UG 11% |
|
747% | selenium | 5% |
|
0.72UG 1% | |
| 2.5MG 31% |
|
92% | zinc | 5% |
|
1.3MG 16% | |
| 99G | 32% | Water | 5% | 75G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does sprouted peas or chickpeas contain more calories in 100 grams?Both sprouted peas and chickpeas are high in calories. Chickpea has 30% more calories than sprouted pea - sprouted pea has 124 calories in 100g and chickpea has 164 calories.
Does sprouted peas or chickpeas have more carbohydrates?
By weight, sprouted peas and chickpeas contain similar amounts of carbs - sprouted pea has 27.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does sprouted peas or chickpeas contain more iron?
Both sprouted peas and chickpeas are high in iron. Chickpea has 30% more iron than sprouted pea - sprouted pea has 2.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does sprouted peas or chickpeas contain more potassium?
Both sprouted peas and chickpeas are high in potassium. Sprouted pea has 30% more potassium than chickpea - sprouted pea has 381mg of potassium in 100 grams and chickpea has 291mg of potassium.