Chickpeas vs. Arugula
Nutrition comparison of Cooked Chickpeas and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and arugula:
- Both arugula and chickpeas are high in calcium and potassium.
- Arugula has signficantly less carbohydrates than chickpea.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Chickpea has more thiamin.
- Chickpea is a great source of 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 Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and arugula has 85% less calories than chickpea - arugula has 25 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, heavier in carbs and heavier in fat compared to arugula per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Arugula | |
|---|---|---|
| Protein | 21% | 50% |
| Carbohydrates | 65% | 50% |
| Fat | 14% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has signficantly less carbohydrates than chickpea - arugula has 3.7g 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 375% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Arugula and chickpeas contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 243% more protein than arugula - arugula has 2.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both arugula and chickpeas are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 10 times more Vitamin C than chickpea - arugula has 15mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 118 times more Vitamin A than chickpea - arugula has 119ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Arugula and chickpeas contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 26 times more Vitamin K than chickpea - arugula has 108.6ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin. Both chickpeas and arugula contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Chickpeas | Arugula | |
|---|---|---|
| Thiamin | 0.116 MG | 0.044 MG |
| Riboflavin | 0.063 MG | 0.086 MG |
| Niacin | 0.526 MG | 0.305 MG |
| Pantothenic acid | 0.286 MG | 0.437 MG |
| Vitamin B6 | 0.139 MG | 0.073 MG |
| Folate | 172 UG | 97 UG |
Minerals
calcium
Both arugula and chickpeas are high in calcium. Arugula has 227% more calcium than chickpea - arugula has 160mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 98% more iron than arugula - arugula has 1.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both arugula and chickpeas are high in potassium. Arugula has 27% more potassium than chickpea - arugula has 369mg 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 | Arugula | |
|---|---|---|
| beta-carotene | 16 UG | 1424 UG |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.17 G |
| Total | 0.043 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than arugula per 100 grams.
| Chickpeas | Arugula | |
|---|---|---|
| linoleic acid | 1.113 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.113 G | 0.132 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 (%) |
Arugula 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 arugula or chickpeas contain more calories in 100 grams?Chickpea is high in calories and arugula has 90% less calories than chickpea - arugula has 25 calories in 100g and chickpea has 164 calories.
Is arugula or chickpeas better for protein?
Chickpea is a great source of protein and it has 240% more protein than arugula - arugula has 2.6g of protein per 100 grams and chickpea has 8.9g of protein.
Does arugula or chickpeas have more carbohydrates?
By weight, arugula has signficantly fewer carbohydrates than chickpea - arugula has 3.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does arugula or chickpeas contain more calcium?
Both arugula and chickpeas are high in calcium. Arugula has 230% more calcium than chickpea - arugula has 160mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does arugula or chickpeas contain more potassium?
Both arugula and chickpeas are high in potassium. Arugula has 30% more potassium than chickpea - arugula has 369mg of potassium in 100 grams and chickpea has 291mg of potassium.