Avocado vs. Chickpeas
Nutrition comparison of Avocado and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and chickpeas:
- Both avocado and chickpeas are high in calories, dietary fiber and potassium.
- Avocado has 15 times less sugar than chickpea.
- Avocado has 68% less carbohydrates than chickpea.
- Avocado has more riboflavin, niacin and pantothenic acid.
- Chickpea has 6.9 times less saturated fat than avocado.
- Chickpea is a great source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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
Both avocado and chickpeas are high in calories. Avocado is very similar to chickpea for calories - avocado has 167 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Avocado has a macronutrient ratio of 4:19:77 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Chickpeas | |
|---|---|---|
| Protein | 4% | 21% |
| Carbohydrates | 19% | 65% |
| Fat | 77% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 68% less carbohydrates than chickpea - avocado has 8.6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both avocado and chickpeas are high in dietary fiber. Chickpea has 12% more dietary fiber than avocado - avocado has 6.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Avocado has 15 times less sugar than chickpea - avocado has 0.3g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 352% more protein than avocado - avocado has 2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 6.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Avocado has 577% more Vitamin C than chickpea - avocado has 8.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Avocado and chickpeas contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Avocado has 463% more Vitamin E than chickpea - avocado has 2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Avocado and chickpeas contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin and pantothenic acid. Both avocado and chickpeas contain significant amounts of thiamin, Vitamin B6 and folate.
| Avocado | Chickpeas | |
|---|---|---|
| Thiamin | 0.075 MG | 0.116 MG |
| Riboflavin | 0.143 MG | 0.063 MG |
| Niacin | 1.912 MG | 0.526 MG |
| Pantothenic acid | 1.463 MG | 0.286 MG |
| Vitamin B6 | 0.287 MG | 0.139 MG |
| Folate | 89 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 277% more calcium than avocado - avocado has 13mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 374% more iron than avocado - avocado has 0.61mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both avocado and chickpeas are high in potassium. Avocado has 74% more potassium than chickpea - avocado has 507mg 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,
| Avocado | Chickpeas | |
|---|---|---|
| beta-carotene | 63 UG | 16 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Avocado | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.043 G |
| Total | 0.125 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and chickpeas contain significant amounts of linoleic acid.
| Avocado | Chickpeas | |
|---|---|---|
| linoleic acid | 1.674 G | 1.113 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or chickpeas contain more calories in 100 grams?Both avocado and chickpeas are high in calories. Avocado is quite similar to chickpea for calories - avocado has 167 calories in 100g and chickpea has 164 calories.
Does avocado or chickpeas have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than chickpea - avocado has 8.6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does avocado or chickpeas contain more potassium?
Both avocado and chickpeas are high in potassium. Avocado has 70% more potassium than chickpea - avocado has 507mg of potassium in 100 grams and chickpea has 291mg of potassium.