Apple vs. Chickpeas
Nutrition comparison of Apple and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and chickpeas:
- Both apple and chickpeas are high in dietary fiber.
- Chickpea has 54% less sugar than apple.
- Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and apple has 68% less calories than chickpea - apple has 52 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Apple has a macronutrient ratio of 2:96:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Chickpeas | |
|---|---|---|
| Protein | 2% | 21% |
| Carbohydrates | 96% | 65% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 50% less carbohydrates than chickpea - apple has 13.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both apple and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has 54% less sugar than apple - apple has 10.4g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 33 times more protein than apple - apple has 0.26g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both apple and chickpeas are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Apple has 254% more Vitamin C than chickpea - apple has 4.6mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Apple and chickpeas contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Apple and chickpeas contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Apple and chickpeas contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Chickpeas | |
|---|---|---|
| Thiamin | 0.017 MG | 0.116 MG |
| Riboflavin | 0.026 MG | 0.063 MG |
| Niacin | 0.091 MG | 0.526 MG |
| Pantothenic acid | 0.061 MG | 0.286 MG |
| Vitamin B6 | 0.041 MG | 0.139 MG |
| Folate | 3 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 717% more calcium than apple - apple has 6mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 23 times more iron than apple - apple has 0.12mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 172% more potassium than apple - apple has 107mg 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, both apple and chickpeas contain significant amounts of beta-carotene.
| Apple | Chickpeas | |
|---|---|---|
| beta-carotene | 27 UG | 16 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.043 G |
| Total | 0.009 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than apple per 100 grams.
| Apple | Chickpeas | |
|---|---|---|
| linoleic acid | 0.043 G | 1.113 G |
| Total | 0.043 G | 1.113 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.
Apple g
()
|
Daily Values (%) |
Cooked Chickpeas 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 apple or chickpeas contain more calories in 100 grams?Chickpea is high in calories and apple has 70% less calories than chickpea - apple has 52 calories in 100g and chickpea has 164 calories.
Does apple or chickpeas have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than chickpea - apple has 13.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.