Chickpeas vs. Carrots
Nutrition comparison of Cooked Chickpeas and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and carrots:
- Both carrots and chickpeas are high in dietary fiber and potassium.
- Carrot has 65% less carbohydrates than chickpea.
- Carrot is an excellent source of Vitamin A.
- Chickpea has more folate.
- 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and carrot has 75% less calories than chickpea - carrot has 41 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to carrots per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Carrots | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 65% | 87% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 65% less carbohydrates than chickpea - carrot has 9.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both carrots and chickpeas are high in dietary fiber. Chickpea has 171% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Carrots and chickpeas contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 853% more protein than carrot - carrot has 0.93g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both carrots and chickpeas are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Carrot has 354% more Vitamin C than chickpea - carrot has 5.9mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 834 times more Vitamin A than chickpea - carrot has 835ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Carrots and chickpeas contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Carrots and chickpeas contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more folate. Both chickpeas and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Carrots | |
|---|---|---|
| Thiamin | 0.116 MG | 0.066 MG |
| Riboflavin | 0.063 MG | 0.058 MG |
| Niacin | 0.526 MG | 0.983 MG |
| Pantothenic acid | 0.286 MG | 0.273 MG |
| Vitamin B6 | 0.139 MG | 0.138 MG |
| Folate | 172 UG | 19 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 48% more calcium than carrot - carrot has 33mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 863% more iron than carrot - carrot has 0.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both carrots and chickpeas are high in potassium. Carrot has a little more potassium (10%) than chickpea by weight - carrot has 320mg 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,
| Chickpeas | Carrots | |
|---|---|---|
| beta-carotene | 16 UG | 8285 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 256 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Chickpeas | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.002 G |
| Total | 0.043 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than carrot per 100 grams.
| Chickpeas | Carrots | |
|---|---|---|
| linoleic acid | 1.113 G | 0.1 G |
| Total | 1.113 G | 0.1 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 (%) |
Carrots 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 carrots or chickpeas contain more calories in 100 grams?Chickpea is high in calories and carrot has 80% less calories than chickpea - carrot has 41 calories in 100g and chickpea has 164 calories.
Does carrots or chickpeas have more carbohydrates?
By weight, carrot has 70% fewer carbohydrates than chickpea - carrot has 9.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does carrots or chickpeas contain more potassium?
Both carrots and chickpeas are high in potassium. Carrot has a little more potassium ( 10%) than chickpea by weight - carrot has 320mg of potassium in 100 grams and chickpea has 291mg of potassium.