Chickpeas vs. Chia Seeds
Nutrition comparison of Cooked Chickpeas and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and chia seeds:
- Both chia seeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin, riboflavin and niacin, however, chickpea contains more pantothenic acid, Vitamin B6 and folate.
- Chickpea has 11.3 times less saturated fat than chia seed.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and chickpeas are high in calories. Chia seed has 196% more calories than chickpea - chia seed has 486 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 chia seeds per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Chia Seeds | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 65% | 33% |
| Fat | 14% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and chickpea has 35% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both chia seeds and chickpeas are high in dietary fiber. Chia seed has 353% more dietary fiber than chickpea - chia seed has 34.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chia seed has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and chickpeas are high in protein. Chia seed has 87% more protein than chickpea - chia seed has 16.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 11.3 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both chia seeds and chickpeas are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and chickpeas contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and chia seeds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and chickpeas contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and chia seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, chickpea contains more pantothenic acid, Vitamin B6 and folate.
| Chickpeas | Chia Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.62 MG |
| Riboflavin | 0.063 MG | 0.17 MG |
| Niacin | 0.526 MG | 8.83 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | ~ |
| Folate | 172 UG | 49 UG |
Minerals
calcium
Both chia seeds and chickpeas are high in calcium. Chia seed has 11 times more calcium than chickpea - chia seed has 631mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both chia seeds and chickpeas are high in iron. Chia seed has 167% more iron than chickpea - chia seed has 7.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both chia seeds and chickpeas are high in potassium. Chia seed has 40% more potassium than chickpea - chia seed has 407mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 17.83 G |
| Total | 0.043 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Chia Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 1.113 G | 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Chia Seeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or chickpeas contain more calories in 100 grams?Both chia seeds and chickpeas are high in calories. Chia seed has 200% more calories than chickpea - chia seed has 486 calories in 100g and chickpea has 164 calories.
Does chia seeds or chickpeas have more carbohydrates?
By weight, chia seed is high in carbohydrates and chickpea has 40% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does chia seeds or chickpeas contain more calcium?
Both chia seeds and chickpeas are high in calcium. Chia seed has 11 times more calcium than chickpea - chia seed has 631mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does chia seeds or chickpeas contain more iron?
Both chia seeds and chickpeas are high in iron. Chia seed has 170% more iron than chickpea - chia seed has 7.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does chia seeds or chickpeas contain more potassium?
Both chia seeds and chickpeas are high in potassium. Chia seed has 40% more potassium than chickpea - chia seed has 407mg of potassium in 100 grams and chickpea has 291mg of potassium.