Food with Nutrition Similar to Chickpeas


image of chickpeas

Similar to Chickpeas

A common and nutrient dense legume, chickpeas are an excellent source of dietary fiber. It is also a good source of protein, calcium, iron, potassium and folate. One cup of cooked chickpeas contains about 269 calories.

Many foods are similar nutritionally to chickpeas, including lentils, mung bean, black beans and white beans.

We compared the key nutrients in chickpeas (protein, calcium, iron, potassium, folate and dietary fiber) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Lentils, Mung Bean, Black Beans, White Beans, Soy Flour, Kidney Beans, Pinto Beans, Quinoa, Walnut, Hazelnut, Wild Rice, Coconut Cream, Granola, Silken Tofu
plants and vegetables: Edamame, Pea Shoots, Lima Beans, Sprouted Peas, Dijon Mustard
baked goods: Whole Wheat Bread
The details of the top 20 foods most nutritionally similar to chickpeas are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to chickpeas. Lentils, mung bean, black beans, white beans and soy flour are all high in protein, calcium, iron, potassium, folate and or dietary fiber.

Lentils

image of lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as chickpeas, including dietary fiber, protein, iron and potassium.

For 100 grams of chickpeas and lentils:


Chickpeas
(5/8 cup)
Lentils
(1/2 cup)
8.9
protein (G)
9
49
calcium (MG)
19
2.9
iron (MG)
3.3
291
potassium (MG)
369
172
folate (UG)
181
7.6
dietary fiber (G)
7.9
View More
0.994 | 0.994 | 2.92 Complete Comparison:
Lentils vs. Chickpeas


Mung Bean

image of mung bean

Similarity: > 95%

More nutritionally dense than chickpeas, mung bean is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, thiamin, riboflavin, niacin and pantothenic acid than chickpeas.

For 100 grams of chickpeas and mung bean:


Chickpeas
(5/8 cup)
Mung Bean
(1/2 cup)
8.9
protein (G)
24
49
calcium (MG)
132
2.9
iron (MG)
6.7
291
potassium (MG)
1246
172
folate (UG)
625
7.6
dietary fiber (G)
16
View More
0.981 | 0.981 | 7.63 Complete Comparison:
Mung Bean vs. Chickpeas


Black Beans

image of black beans

Similarity: > 95%

Black beans are also high in dietary fiber and potassium.

For 100 grams of chickpeas and black beans:


Chickpeas
(5/8 cup)
Black Beans
(about 3/8 cup)
8.9
protein (G)
6
49
calcium (MG)
35
2.9
iron (MG)
1.9
291
potassium (MG)
308
172
folate (UG)
61
7.6
dietary fiber (G)
6.9
View More
0.967 | 0.967 | 1.89 Complete Comparison:
Black Beans vs. Chickpeas


White Beans

image of white beans

Similarity: > 95%

White beans are high in many of the same nutrients as chickpeas, including dietary fiber, calcium, iron and potassium.

For 100 grams of chickpeas and white beans:


Chickpeas
(5/8 cup)
White Beans
(3/8 cup)
8.9
protein (G)
7.3
49
calcium (MG)
73
2.9
iron (MG)
3
291
potassium (MG)
454
172
folate (UG)
65
7.6
dietary fiber (G)
4.8
View More
0.966 | 0.966 | 2.14 Complete Comparison:
White Beans vs. Chickpeas


Soy Flour

image of soy flour

Similarity: > 90%

More nutritionally dense than chickpeas, soy flour is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, soy flour contains more thiamin, riboflavin and niacin than chickpeas.

For 100 grams of chickpeas and soy flour:


Chickpeas
(5/8 cup)
Soy Flour
(1.25 cup)
8.9
protein (G)
50
49
calcium (MG)
285
2.9
iron (MG)
8.2
291
potassium (MG)
2090
172
folate (UG)
289
7.6
dietary fiber (G)
16
View More
0.935 | 0.935 | 11.51 Complete Comparison:
Soy Flour vs. Chickpeas


Kidney Beans

image of kidney beans

Similarity: > 90%

Kidney beans are high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and potassium.

For 100 grams of chickpeas and kidney beans:


Chickpeas
(5/8 cup)
Kidney Beans
(5/8 cup)
8.9
protein (G)
8.1
49
calcium (MG)
58
2.9
iron (MG)
1.5
291
potassium (MG)
250
172
folate (UG)
23
7.6
dietary fiber (G)
6
View More
0.934 | 0.934 | 1.69 Complete Comparison:
Kidney Beans vs. Chickpeas


Pinto Beans

image of pinto beans

Similarity: > 90%

Pinto beans are also high in dietary fiber, calcium and potassium.

For 100 grams of chickpeas and pinto beans:


Chickpeas
(5/8 cup)
Pinto Beans
(3/8 can)
8.9
protein (G)
7
49
calcium (MG)
63
2.9
iron (MG)
1.3
291
potassium (MG)
274
172
folate (UG)
24
7.6
dietary fiber (G)
5.5
View More
0.934 | 0.934 | 1.45 Complete Comparison:
Pinto Beans vs. Chickpeas


Quinoa

image of quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of chickpeas and quinoa:


Chickpeas
(5/8 cup)
Quinoa
(1/2 cup)
8.9
protein (G)
4.4
49
calcium (MG)
17
2.9
iron (MG)
1.5
291
potassium (MG)
172
172
folate (UG)
42
7.6
dietary fiber (G)
2.8
View More
0.931 | 0.931 | 1.98 Complete Comparison:
Quinoa vs. Chickpeas


Walnut

image of walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, walnut contains more Vitamin C, Vitamin A, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and walnut:


Chickpeas
(5/8 cup)
Walnut
(7/8 cup)
8.9
protein (G)
15
49
calcium (MG)
98
2.9
iron (MG)
2.9
291
potassium (MG)
441
172
folate (UG)
98
7.6
dietary fiber (G)
6.7
View More
0.929 | 0.929 | 6.28 Complete Comparison:
Walnut vs. Chickpeas


Hazelnut

image of hazelnut

Similarity: > 90%

More nutritionally dense than chickpeas, hazelnut is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, thiamin and niacin than chickpeas.

For 100 grams of chickpeas and hazelnut:


Chickpeas
(5/8 cup)
Hazelnut
(3.5 ounces)
8.9
protein (G)
15
49
calcium (MG)
123
2.9
iron (MG)
4.4
291
potassium (MG)
755
172
folate (UG)
88
7.6
dietary fiber (G)
9.4
View More
0.923 | 0.923 | 7.63 Complete Comparison:
Hazelnut vs. Chickpeas


Wild Rice

image of wild rice

Similarity: > 90%

Wild rice is also high in and contains some of the same nutrients.

For 100 grams of chickpeas and wild rice:


Chickpeas
(5/8 cup)
Wild Rice
(5/8 cup)
8.9
protein (G)
4
49
calcium (MG)
3
2.9
iron (MG)
0.6
291
potassium (MG)
101
172
folate (UG)
26
7.6
dietary fiber (G)
1.8
View More
0.92 | 0.92 | 1.37 Complete Comparison:
Wild Rice vs. Chickpeas


Coconut Cream

image of coconut cream

Similarity: > 90%

Coconut cream is also high in dietary fiber, iron and potassium. Also, coconut cream contains more than chickpeas.

For 100 grams of chickpeas and coconut cream:


Chickpeas
(5/8 cup)
Coconut Cream
(7 tbsps)
8.9
protein (G)
3.6
49
calcium (MG)
11
2.9
iron (MG)
2.3
291
potassium (MG)
325
172
folate (UG)
23
7.6
dietary fiber (G)
2.2
View More
0.917 | 0.917 | 2.56 Complete Comparison:
Coconut Cream vs. Chickpeas


Granola

image of granola

Similarity: > 90%

More nutritionally dense than chickpeas, granola is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin A, Vitamin E and thiamin than chickpeas.

For 100 grams of chickpeas and granola:


Chickpeas
(5/8 cup)
Granola
(7/8 cup)
8.9
protein (G)
14
49
calcium (MG)
76
2.9
iron (MG)
4
291
potassium (MG)
539
172
folate (UG)
84
7.6
dietary fiber (G)
8.9
View More
0.911 | 0.911 | 7.62 Complete Comparison:
Granola vs. Chickpeas


Silken Tofu

image of silken tofu

Similarity: > 90%

Silken tofu is also high in calcium and contains some of the same nutrients.

For 100 grams of chickpeas and silken tofu:


Chickpeas
(5/8 cup)
Silken Tofu
(7/8 piece)
8.9
protein (G)
7.2
49
calcium (MG)
111
2.9
iron (MG)
1.1
291
potassium (MG)
120
172
folate (UG)
44
7.6
dietary fiber (G)
0.2
View More
0.906 | 0.906 | 1.45 Complete Comparison:
Silken Tofu vs. Chickpeas


plants and vegetables

Several plants and vegetables offer similar nutrients to chickpeas including edamame, pea shoots, lima beans, sprouted peas and dijon mustard.

Edamame

image of edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, edamame contains more Vitamin C, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and edamame:


Chickpeas
(5/8 cup)
Edamame
(5/8 cup)
8.9
protein (G)
12
49
calcium (MG)
63
2.9
iron (MG)
2.3
291
potassium (MG)
436
172
folate (UG)
311
7.6
dietary fiber (G)
5.2
View More
0.963 | 0.963 | 3.97 Complete Comparison:
Edamame vs. Chickpeas


Pea Shoots

image of pea shoots

Similarity: > 90%

Pea shoots are also high in dietary fiber and contains some of the same nutrients. Also, pea shoots contains more Vitamin C than chickpeas.

For 100 grams of chickpeas and pea shoots:


Chickpeas
(5/8 cup)
Pea Shoots
(1 cup)
8.9
protein (G)
2.4
49
calcium (MG)
24
2.9
iron (MG)
1.3
291
potassium (MG)
160
172
folate (UG)
62
7.6
dietary fiber (G)
2.4
View More
0.942 | 0.942 | 1.37 Complete Comparison:
Pea Shoots vs. Chickpeas


Lima Beans

image of lima beans

Similarity: > 90%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, thiamin, niacin and Vitamin B6 than chickpeas.

For 100 grams of chickpeas and lima beans:


Chickpeas
(5/8 cup)
Lima Beans
(5/8 cup)
8.9
protein (G)
6.8
49
calcium (MG)
34
2.9
iron (MG)
3.1
291
potassium (MG)
467
172
folate (UG)
34
7.6
dietary fiber (G)
4.9
View More
0.923 | 0.923 | 3.18 Complete Comparison:
Lima Beans vs. Chickpeas


Sprouted Peas

image of sprouted peas

Similarity: > 90%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, thiamin, riboflavin, niacin and pantothenic acid than chickpeas.

For 100 grams of chickpeas and sprouted peas:


Chickpeas
(5/8 cup)
Sprouted Peas
(7/8 cup)
8.9
protein (G)
8.8
49
calcium (MG)
36
2.9
iron (MG)
2.3
291
potassium (MG)
381
172
folate (UG)
144
7.6
dietary fiber (G)
0
View More
0.922 | 0.922 | 2.96 Complete Comparison:
Sprouted Peas vs. Chickpeas


Dijon Mustard

image of dijon mustard

Similarity: > 90%

More nutritionally dense than chickpeas, dijon mustard is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and dijon mustard:


Chickpeas
(5/8 cup)
Dijon Mustard
(50 tsps)
8.9
protein (G)
26
49
calcium (MG)
266
2.9
iron (MG)
9.2
291
potassium (MG)
738
172
folate (UG)
162
7.6
dietary fiber (G)
12
View More
0.913 | 0.913 | 10.48 Complete Comparison:
Dijon Mustard vs. Chickpeas


baked goods


Whole Wheat Bread

image of whole wheat bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more thiamin, niacin and Vitamin B6 than chickpeas.

For 100 grams of chickpeas and whole wheat bread:


Chickpeas
(5/8 cup)
Whole Wheat Bread
(3.5 ounces)
8.9
protein (G)
13
49
calcium (MG)
103
2.9
iron (MG)
2.5
291
potassium (MG)
230
172
folate (UG)
75
7.6
dietary fiber (G)
7.4
View More
0.937 | 0.937 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Chickpeas



Other Nutritional Substitutes

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