Chickpeas vs. Asparagus
Nutrition comparison of Cooked Chickpeas and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and asparagus:
- Both asparagus and chickpeas are high in dietary fiber, iron and potassium.
- Asparagus has more riboflavin, however, chickpea contains more folate.
- Asparagus has signficantly less carbohydrates than chickpea.
- Chickpea is a great source of calcium and protein.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and asparagus has 88% less calories than chickpea - asparagus has 20 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, heavier in carbs and heavier in fat compared to asparagus per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Asparagus | |
|---|---|---|
| Protein | 21% | 34% |
| Carbohydrates | 65% | 61% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than chickpea - asparagus has 3.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both asparagus and chickpeas are high in dietary fiber. Chickpea has 262% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Asparagus and chickpeas contain similar amounts of sugar - asparagus 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 303% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both asparagus and chickpeas are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Asparagus has 331% more Vitamin C than chickpea - asparagus has 5.6mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Asparagus has 37 times more Vitamin A than chickpea - asparagus has 38ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Asparagus and chickpeas contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Asparagus has 940% more Vitamin K than chickpea - asparagus has 41.6ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Asparagus has more riboflavin, however, chickpea contains more folate. Both chickpeas and asparagus contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Asparagus | |
|---|---|---|
| Thiamin | 0.116 MG | 0.143 MG |
| Riboflavin | 0.063 MG | 0.141 MG |
| Niacin | 0.526 MG | 0.978 MG |
| Pantothenic acid | 0.286 MG | 0.274 MG |
| Vitamin B6 | 0.139 MG | 0.091 MG |
| Folate | 172 UG | 52 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 104% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both asparagus and chickpeas are high in iron. Chickpea has 35% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both asparagus and chickpeas are high in potassium. Chickpea has 44% more potassium than asparagus - asparagus has 202mg 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 | Asparagus | |
|---|---|---|
| beta-carotene | 16 UG | 449 UG |
| alpha-carotene | ~ | 9 UG |
| lutein + zeaxanthin | ~ | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Chickpeas | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than asparagus per 100 grams.
| Chickpeas | Asparagus | |
|---|---|---|
| linoleic acid | 1.113 G | 0.04 G |
| Total | 1.113 G | 0.04 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 (%) |
Asparagus 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 asparagus or chickpeas contain more calories in 100 grams?Chickpea is high in calories and asparagus has 90% less calories than chickpea - asparagus has 20 calories in 100g and chickpea has 164 calories.
Is asparagus or chickpeas better for protein?
Chickpea is a great source of protein and it has 300% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and chickpea has 8.9g of protein.
Does asparagus or chickpeas have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than chickpea - asparagus has 3.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does asparagus or chickpeas contain more iron?
Both asparagus and chickpeas are high in iron. Chickpea has 40% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does asparagus or chickpeas contain more potassium?
Both asparagus and chickpeas are high in potassium. Chickpea has 40% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and chickpea has 291mg of potassium.