Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and chicken leg:
Both chicken leg and chickpeas are high in calories. Chicken leg has 30% more calories than chickpea - chicken leg has 214 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Chicken Leg | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than chickpea - chicken leg has 0.17g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - chickpea has 7.6g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Chicken leg has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both chicken leg and chickpeas are high in protein. Chicken leg has 85% more protein than chickpea - chicken leg has 16.4g of protein per 100 grams and chickpea has 8.9g of protein.
Chickpea has signficantly less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Both chicken leg and chickpeas are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and chickpea does not contain significant amounts.
Chickpea has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Chicken leg and chickpeas contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Chicken leg has 27 times more Vitamin A than chickpea - chicken leg has 28ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Chicken leg and chickpeas contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Chicken leg and chickpeas contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Chicken leg and chickpeas contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
Chicken leg has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and chicken leg contain significant amounts of thiamin.
| Chickpeas | Chicken Leg | |
|---|---|---|
| Thiamin | 0.116 MG | 0.073 MG |
| Riboflavin | 0.063 MG | 0.141 MG |
| Niacin | 0.526 MG | 4.733 MG |
| Pantothenic acid | 0.286 MG | 0.994 MG |
| Vitamin B6 | 0.139 MG | 0.318 MG |
| Folate | 172 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Chickpea is a great source of calcium and it has 444% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and chickpea has 49mg of calcium.
Chickpea is a great source of iron and it has 319% more iron than chicken leg - chicken leg has 0.69mg of iron per 100 grams and chickpea has 2.9mg of iron.
Both chicken leg and chickpeas are high in potassium. Chickpea has 43% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and chickpea has 291mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than chickpea per 100 grams.
| Chickpeas | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.043 G | 0.181 G |
Comparing omega-6 fatty acids, chicken leg has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.113 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.113 G | 3.003 G |
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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Chicken Leg 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 | |||