Chickpeas vs. Cauliflower
Nutrition comparison of Cooked Chickpeas and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and cauliflower:
- Both cauliflower and chickpeas are high in potassium.
- Cauliflower has signficantly less carbohydrates than chickpea.
- Cauliflower is an excellent source of Vitamin C.
- Chickpea has more thiamin and folate, however, cauliflower contains more pantothenic acid.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and cauliflower has 85% less calories than chickpea - cauliflower has 25 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in fat and similar to cauliflower for carbs. Chickpeas has a macronutrient ratio of 21:65:14 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Cauliflower | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 65% | 66% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has signficantly less carbohydrates than chickpea - cauliflower has 5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 280% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Cauliflower and chickpeas contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 361% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both cauliflower and chickpeas are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 36 times more Vitamin C than chickpea - cauliflower has 48.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and cauliflower contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and chickpeas contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Cauliflower and chickpeas contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate, however, cauliflower contains more pantothenic acid. Both chickpeas and cauliflower contain significant amounts of riboflavin, niacin and Vitamin B6.
| Chickpeas | Cauliflower | |
|---|---|---|
| Thiamin | 0.116 MG | 0.05 MG |
| Riboflavin | 0.063 MG | 0.06 MG |
| Niacin | 0.526 MG | 0.507 MG |
| Pantothenic acid | 0.286 MG | 0.667 MG |
| Vitamin B6 | 0.139 MG | 0.184 MG |
| Folate | 172 UG | 57 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 123% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 588% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both cauliflower and chickpeas are high in potassium. Cauliflower is very similar to chickpea for potassium - cauliflower has 299mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Chickpeas | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.015 G |
| Total | 0.043 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than cauliflower per 100 grams.
| Chickpeas | Cauliflower | |
|---|---|---|
| linoleic acid | 1.113 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.113 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or chickpeas contain more calories in 100 grams?Chickpea is high in calories and cauliflower has 90% less calories than chickpea - cauliflower has 25 calories in 100g and chickpea has 164 calories.
Does cauliflower or chickpeas have more carbohydrates?
By weight, cauliflower has signficantly fewer carbohydrates than chickpea - cauliflower has 5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cauliflower or chickpeas contain more potassium?
Both cauliflower and chickpeas are high in potassium. Cauliflower is very similar to chickpea for potassium - cauliflower has 299mg of potassium in 100 grams and chickpea has 291mg of potassium.