Tortilla vs. Chickpeas

Nutrition comparison of Tortilla and Cooked Chickpeas


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

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

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

  • Both chickpeas and tortilla are high in calcium, calories and dietary fiber.
  • Chickpea is a great source of iron, potassium and protein.
  • Tortilla has more niacin, however, chickpea contains more pantothenic acid and folate.
Detailed nutritional comparison of tortilla and chickpeas 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Tortilla src
Image of Chickpeas src

Calories and Carbs

calories

Both chickpeas and tortilla are high in calories. Tortilla has 33% more calories than chickpea - chickpea has 164 calories per 100 grams and tortilla has 218 calories.

For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to chickpeas for fat. Tortilla has a macronutrient ratio of 10:79:11 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tortilla Chickpeas
Protein 10% 21%
Carbohydrates 79% 65%
Fat 11% 14%
Alcohol ~ ~

carbohydrates

Tortilla is high in carbohydrates and chickpea has 39% less carbohydrates than tortilla - chickpea has 27.4g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.

dietary fiber

Both chickpeas and tortilla are high in dietary fiber. Chickpea has 21% more dietary fiber than tortilla - chickpea has 7.6g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.

sugar

Chickpeas and tortilla contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and tortilla has 0.88g of sugar.

Protein

protein

Chickpea is a great source of protein and it has 55% more protein than tortilla - chickpea has 8.9g of protein per 100 grams and tortilla has 5.7g of protein.

Fat

saturated fat

Both chickpeas and tortilla are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Chickpeas and tortilla contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.

Vitamin K

Chickpeas and tortilla contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.

The B Vitamins

Tortilla has more niacin, however, chickpea contains more pantothenic acid and folate. Both tortilla and chickpeas contain significant amounts of thiamin, riboflavin and Vitamin B6.

Tortilla Chickpeas
Thiamin 0.094 MG 0.116 MG
Riboflavin 0.065 MG 0.063 MG
Niacin 1.498 MG 0.526 MG
Pantothenic acid 0.109 MG 0.286 MG
Vitamin B6 0.219 MG 0.139 MG
Folate 5 UG 172 UG

Minerals

calcium

Both chickpeas and tortilla are high in calcium. Tortilla has 65% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and tortilla has 81mg of calcium.

iron

Chickpea is a great source of iron and it has 135% more iron than tortilla - chickpea has 2.9mg of iron per 100 grams and tortilla has 1.2mg of iron.

potassium

Chickpea is a great source of potassium and it has 56% more potassium than tortilla - chickpea has 291mg of potassium per 100 grams and tortilla has 186mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both tortilla and chickpeas contain small amounts of beta-carotene.

Tortilla Chickpeas
beta-carotene 1 UG 16 UG
lutein + zeaxanthin 3 UG ~

Omega-3 and Omega-6

omega 3s

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

Tortilla Chickpeas
alpha linoleic acid 0.034 G 0.043 G
Total 0.034 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, both tortilla and chickpeas contain significant amounts of linoleic acid.

Tortilla Chickpeas
linoleic acid 1.385 G 1.113 G
Total 1.385 G 1.113 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Tortilla g

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FAQ

Does chickpeas or tortilla contain more calories in 100 grams?
Both chickpeas and tortilla are high in calories. Tortilla has 30% more calories than chickpea - chickpea has 164 calories in 100g and tortilla has 218 calories.

Does chickpeas or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and chickpea has 40% fewer carbohydrates than tortilla - chickpea has 27.4g of carbs for 100g and tortilla has 44.6g of carbohydrates.

Does chickpeas or tortilla contain more calcium?
Both chickpeas and tortilla are high in calcium. Tortilla has 70% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and tortilla has 81mg of calcium.