Watermelon vs. Chickpeas
Nutrition comparison of Watermelon and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and chickpeas:
- Chickpea has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Watermelon has 72% less carbohydrates than chickpea.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and watermelon has 82% less calories than chickpea - watermelon has 30 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Chickpeas | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 88% | 65% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 72% less carbohydrates than chickpea - watermelon has 7.6g 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 18 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Watermelon and chickpeas contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 13 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both watermelon and chickpeas are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Watermelon has 523% more Vitamin C than chickpea - watermelon has 8.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Watermelon has 27 times more Vitamin A than chickpea - watermelon has 28ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Watermelon and chickpeas contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Watermelon and chickpeas contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both watermelon and chickpeas contain significant amounts of pantothenic acid.
| Watermelon | Chickpeas | |
|---|---|---|
| Thiamin | 0.033 MG | 0.116 MG |
| Riboflavin | 0.021 MG | 0.063 MG |
| Niacin | 0.178 MG | 0.526 MG |
| Pantothenic acid | 0.221 MG | 0.286 MG |
| Vitamin B6 | 0.045 MG | 0.139 MG |
| Folate | 3 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 600% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 11 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 160% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and chickpea has 291mg 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,
| Watermelon | Chickpeas | |
|---|---|---|
| beta-carotene | 303 UG | 16 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than watermelon per 100 grams.
| Watermelon | Chickpeas | |
|---|---|---|
| linoleic acid | 0.05 G | 1.113 G |
| Total | 0.05 G | 1.113 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 Watermelon or Chickpeas .
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Watermelon 100g
(
100 g
)
|
Daily Values (%) |
Cooked Chickpeas 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 30KCAL 2% |
|
5% | calories | 447% |
|
164KCAL 8% | |
| 7.6G 3% |
|
5% | carbohydrates | 255% |
|
27G 11% | |
| 0.4G 2% |
|
5% | dietary fiber | >999% |
|
7.6G 30% | |
| 6.2G | 29% | sugar | 5% | 4.8G | |||
| 0.15G 0.2% |
|
5% | total fat | >999% |
|
2.6G 4% | |
| 0.02G 0.1% |
|
5% | saturated fat | >999% |
|
0.27G 2% | |
| 0.04G | 5% | monounsaturated fat | >999% | 0.58G | |||
| 0.05G | 5% | polyunsaturated fat | >999% | 1.2G | |||
| 1MG 0.1% |
|
5% | sodium | 600% |
|
7MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 28UG 4% |
|
>999% | Vitamin A | 5% |
|
1UG 0.1% | |
| 8.1MG 11% |
|
523% | Vitamin C | 5% |
|
1.3MG 2% | |
| 7MG 1% |
|
5% | calcium | 600% |
|
49MG 5% | |
| 0.24MG 1% |
|
5% | iron | >999% |
|
2.9MG 16% | |
| 10MG 3% |
|
5% | magnesium | 380% |
|
48MG 16% | |
| 112MG 5% |
|
5% | potassium | 160% |
|
291MG 13% | |
| 0.03MG 3% |
|
5% | thiamin (Vit B1) | 299% |
|
0.12MG 11% | |
| 0.02MG 2% |
|
5% | riboflavin (Vit B2) | 199% |
|
0.06MG 6% | |
| 0.18MG 1% |
|
5% | niacin (Vit B3) | 194% |
|
0.53MG 4% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | 180% |
|
0.14MG 11% | |
| 0.22MG 4% |
|
5% | pantothenic acid (Vit B5) | 32% |
|
0.29MG 6% | |
| 3UG 1% |
|
5% | folate (Vit B9) | >999% |
|
172UG 43% | |
| 0.05MG 0.3% |
|
5% | Vitamin E | 599% |
|
0.35MG 2% | |
| 0.1UG 0.1% |
|
5% | Vitamin K | >999% |
|
4UG 4% | |
| 0.61G 1% |
|
5% | protein | >999% |
|
8.9G 18% | |
| 4.1MG 1% |
|
5% | choline | 949% |
|
43MG 10% | |
| 0.04MG 4% |
|
5% | copper | 773% |
|
0.35MG 29% | |
| 1.5UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.04MG 2% |
|
5% | manganese | >999% |
|
1MG 57% | |
| 11MG 2% |
|
5% | phosphorus | >999% |
|
168MG 24% | |
| 0.4UG 1% |
|
5% | selenium | 825% |
|
3.7UG 7% | |
| 0.1MG 1% |
|
5% | zinc | >999% |
|
1.5MG 19% | |
| 91G | 52% | Water | 5% | 60G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does watermelon or chickpeas contain more calories in 100 grams?Chickpea is high in calories and watermelon has 80% less calories than chickpea - watermelon has 30 calories in 100g and chickpea has 164 calories.
Does watermelon or chickpeas have more carbohydrates?
By weight, watermelon has 70% fewer carbohydrates than chickpea - watermelon has 7.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.