Chickpeas vs. Brazil Nut
Nutrition comparison of Cooked Chickpeas and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and brazil nut:
- Both brazil nut and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has 57% less carbohydrates than chickpea.
- Brazil nut has more thiamin, however, chickpea contains more folate.
- Brazil nut has signficantly more Vitamin E than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and chickpeas are high in calories. Brazil nut has 302% more calories than chickpea - brazil nut has 659 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to brazil nut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Brazil Nut | |
|---|---|---|
| Protein | 21% | 8% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 57% less carbohydrates than chickpea - brazil nut has 11.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both brazil nut and chickpeas are high in dietary fiber. Brazil nut is very similar to brazil nut for dietary fiber - brazil nut has 7.5g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Brazil nut and chickpeas contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both brazil nut and chickpeas are high in protein. Brazil nut has 62% more protein than chickpea - brazil nut has 14.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and chickpea has 98% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Brazil nut and chickpeas contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and brazil nut contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has signficantly more Vitamin E than chickpea - brazil nut has 5.7mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and brazil nut contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin, however, chickpea contains more folate. Both chickpeas and brazil nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Brazil Nut | |
|---|---|---|
| Thiamin | 0.116 MG | 0.617 MG |
| Riboflavin | 0.063 MG | 0.035 MG |
| Niacin | 0.526 MG | 0.295 MG |
| Pantothenic acid | 0.286 MG | 0.184 MG |
| Vitamin B6 | 0.139 MG | 0.101 MG |
| Folate | 172 UG | 22 UG |
Minerals
calcium
Both brazil nut and chickpeas are high in calcium. Brazil nut has 227% more calcium than chickpea - brazil nut has 160mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both brazil nut and chickpeas are high in iron. Chickpea has 19% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both brazil nut and chickpeas are high in potassium. Brazil nut has 126% more potassium than chickpea - brazil nut has 659mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.036 G |
| Total | 0.043 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Brazil Nut | |
|---|---|---|
| linoleic acid | 1.113 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 1.113 G | 24.381 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.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 brazil nut or chickpeas contain more calories in 100 grams?Both brazil nut and chickpeas are high in calories. Brazil nut has 300% more calories than chickpea - brazil nut has 659 calories in 100g and chickpea has 164 calories.
Does brazil nut or chickpeas have more carbohydrates?
By weight, brazil nut has 60% fewer carbohydrates than chickpea - brazil nut has 11.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does brazil nut or chickpeas contain more calcium?
Both brazil nut and chickpeas are high in calcium. Brazil nut has 230% more calcium than chickpea - brazil nut has 160mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does brazil nut or chickpeas contain more iron?
Both brazil nut and chickpeas are high in iron. Chickpea has 20% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does brazil nut or chickpeas contain more potassium?
Both brazil nut and chickpeas are high in potassium. Brazil nut has 130% more potassium than chickpea - brazil nut has 659mg of potassium in 100 grams and chickpea has 291mg of potassium.