Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and whey protein powder:
Both chickpeas and whey protein powder are high in calories. Whey protein powder has 115% more calories than chickpea - chickpea has 164 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Whey Protein Powder | |
|---|---|---|
| Protein | 21% | 89% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both chickpeas and whey protein powder are high in dietary fiber. Chickpea has 145% more dietary fiber than whey protein powder - chickpea has 7.6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both chickpeas and whey protein powder are high in protein. Whey protein powder has 782% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both chickpeas and whey protein powder are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Chickpea has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Chickpea has more Vitamin C than whey protein powder - chickpea has 1.3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Chickpeas and whey protein powder contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Chickpeas and whey protein powder contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Chickpeas and whey protein powder contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, chickpea contains more pantothenic acid and folate. Both chickpeas and whey protein powder contain significant amounts of niacin.
| Chickpeas | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.116 MG | 0.609 MG |
| Riboflavin | 0.063 MG | 2.017 MG |
| Niacin | 0.526 MG | 1.136 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.607 MG |
| Folate | 172 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both chickpeas and whey protein powder are high in calcium. Whey protein powder has 857% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Chickpea is a great source of iron and it has 156% more iron than whey protein powder - chickpea has 2.9mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both chickpeas and whey protein powder are high in potassium. Whey protein powder has 72% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both chickpeas and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.034 G |
| Total | 0.043 G | 0.034 G |
Comparing omega-6 fatty acids, chickpea has more linoleic acid than whey protein powder per 100 grams.
| Chickpeas | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 1.113 G | 0.264 G |
| Total | 1.113 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||