Chickpeas vs. Beets
Nutrition comparison of Cooked Chickpeas and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and beets:
- Both beets and chickpeas are high in dietary fiber and potassium.
- Beet has 65% less carbohydrates than chickpea.
- Chickpea has more thiamin and Vitamin B6.
- Chickpea is a great source of calcium, iron and protein.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and beet has 74% less calories than chickpea - beet has 43 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and heavier in fat compared to beets per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Beets | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 65% | 83% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 65% less carbohydrates than chickpea - beet has 9.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both beets and chickpeas are high in dietary fiber. Chickpea has 171% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Beets and chickpeas contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 450% more protein than beet - beet has 1.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both beets and chickpeas are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Beet has 277% more Vitamin C than chickpea - beet has 4.9mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Beets and chickpeas contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Beets and chickpeas contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Beets and chickpeas contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and Vitamin B6. Both chickpeas and beets contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Chickpeas | Beets | |
|---|---|---|
| Thiamin | 0.116 MG | 0.031 MG |
| Riboflavin | 0.063 MG | 0.04 MG |
| Niacin | 0.526 MG | 0.334 MG |
| Pantothenic acid | 0.286 MG | 0.155 MG |
| Vitamin B6 | 0.139 MG | 0.067 MG |
| Folate | 172 UG | 109 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 206% more calcium than beet - beet has 16mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 261% more iron than beet - beet has 0.8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both beets and chickpeas are high in potassium. Beet has 12% more potassium than chickpea - beet has 325mg 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, both chickpeas and beets contain small amounts of beta-carotene.
| Chickpeas | Beets | |
|---|---|---|
| beta-carotene | 16 UG | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than beet per 100 grams.
| Chickpeas | Beets | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.005 G |
| Total | 0.043 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than beet per 100 grams.
| Chickpeas | Beets | |
|---|---|---|
| linoleic acid | 1.113 G | 0.055 G |
| Total | 1.113 G | 0.055 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Beets g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||
FAQ
Does beets or chickpeas contain more calories in 100 grams?Chickpea is high in calories and beet has 70% less calories than chickpea - beet has 43 calories in 100g and chickpea has 164 calories.
Does beets or chickpeas have more carbohydrates?
By weight, beet has 70% fewer carbohydrates than chickpea - beet has 9.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does beets or chickpeas contain more potassium?
Both beets and chickpeas are high in potassium. Beet has 10% more potassium than chickpea - beet has 325mg of potassium in 100 grams and chickpea has 291mg of potassium.