Chickpeas vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Chickpeas, (garbanzo beans, bengal gram), dry is higher in more vitamins & minerals

Calories (kcal)

Chickpeas —
Nuts —

Protein (g)

Chickpeas 21.3
Nuts 9.96

Carbs (g)

Chickpeas 60.4
Nuts 12.7

Fat (g)

Chickpeas 6.27
Nuts 73.3

Fiber (g)

Chickpeas —
Nuts 5.79

Quick answers

Which has more protein?

Chickpeas, (garbanzo beans, bengal gram), dry — 21.3g vs 9.96g per 100g.

Which is more nutrient-dense?

Chickpeas, (garbanzo beans, bengal gram), dry scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Chickpeas Nuts
Macronutrients
Water 8.77 g 2.62 g
Protein 21.3 g 9.96 g
Total lipid (fat) 6.27 g 73.3 g
Carbohydrate, by difference 60.4 g 12.7 g
Fiber, total dietary — 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) — 0.548 mg
Niacin (Vitamin B3) — 0.946 mg
Vitamin B-6 — Pyridoxine — 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 111 mg 54.8 mg
Iron, Fe 5.09 mg 2.37 mg
Magnesium, Mg 135 mg 103 mg
Phosphorus, P 353 mg 253 mg
Potassium, K 1074 mg 360 mg
Sodium, Na 8.78 mg 0 mg
Zinc, Zn 3.12 mg 3.93 mg
Copper, Cu 0.804 mg 0.906 mg
Manganese, Mn 3.58 mg 2.28 mg
Other Nutrients
Energy (Atwater General Factors) 383 kcal 750 kcal
Energy (Atwater Specific Factors) 372 kcal 700 kcal
Nitrogen 3.40 g 1.88 g
Ash 3.32 g 1.44 g
Starch 34.1 g —
Resistant starch 7.00 g —
Molybdenum, Mo — 15.6 ug
Biotin — 22.7 ug
Betaine — 0.700 mg
Vitamin K1 — Phylloquinone — 4.10 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
Fatty acids, total polyunsaturated — 22.9 g
Tryptophan (EAA) — 0.115 g
Threonine (EAA) — 0.303 g
Isoleucine (EAA, BCAA) — 0.365 g
Leucine (EAA, BCAA) — 0.670 g
Lysine (EAA) — 0.320 g
Methionine (EAA) — 0.168 g
Phenylalanine (EAA) — 0.463 g
Tyrosine (conditionally essential) — 0.313 g
Valine (EAA, BCAA) — 0.435 g
Arginine (conditionally essential) — 1.36 g
Histidine (EAA) — 0.262 g
Alanine — 0.438 g
Aspartic acid — 0.870 g
Glutamic acid — 2.50 g
Glycine (conditionally essential) — 0.493 g
Proline (conditionally essential) — 0.610 g
Serine — 0.540 g
Hydroxyproline — 0 g
Cysteine — 0.305 g
Daidzein — 0 mg
Genistein — 0 mg
Proanthocyanidin dimers — 42.1 mg
Proanthocyanidin trimers — 26.0 mg
Proanthocyanidin 4-6mers — 101 mg
Proanthocyanidin 7-10mers — 84.2 mg
Proanthocyanidin polymers (>10mers) — 223 mg
Apigenin — 0 mg
Luteolin — 0 mg
Myricetin — 0 mg
Quercetin — 0 mg
Flavonoids
(-)-Epicatechin — 0.820 mg
(-)-Epicatechin 3-gallate — 0 mg
(-)-Epigallocatechin — 5.63 mg
(-)-Epigallocatechin 3-gallate — 2.30 mg
(+)-Catechin — 7.24 mg
(+)-Gallocatechin — 0 mg
Choline
Choline from glycerophoshocholine — 6.10 mg
Choline from phosphatidylcholine — 23.0 mg
Choline from phosphocholine — 1.30 mg
Choline from sphingomyelin — 0 mg
Free Choline — 9.70 mg
Total Choline — 41.0 mg
Fluoride
Mean mcg/100g ** — 10.0 mg
Isoflavones
Total isoflavones — 0 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Chickpeas, (garbanzo beans, bengal gram), dry nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +198% in Chickpeas, (garbanzo beans, bengal gram), dry Iron, Fe +115% in Chickpeas, (garbanzo beans, bengal gram), dry Protein +114% in Chickpeas, (garbanzo beans, bengal gram), dry Calcium, Ca +103% in Chickpeas, (garbanzo beans, bengal gram), dry

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