Barley vs. Chickpeas
Nutrition comparison of Barley and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
barley
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in barley and chickpeas:
- Both barley and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Barley has more niacin, however, chickpea contains more folate.
- Chickpea is a great source of calcium.
USDA sources for nutritional information: Barley (Barley, pearled, raw) 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 barley and chickpeas are high in calories. Barley has 115% more calories than chickpea - barley has 352 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, barley is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Barley has a macronutrient ratio of 11:86:3 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Barley | Chickpeas | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 86% | 65% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Barley is high in carbohydrates and chickpea has 65% less carbohydrates than barley - barley has 77.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both barley and chickpeas are high in dietary fiber. Barley has 105% more dietary fiber than chickpea - barley has 15.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Barley and chickpeas contain similar amounts of sugar - barley has 0.8g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both barley and chickpeas are high in protein. Barley has 12% more protein than chickpea - barley has 9.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both barley and chickpeas are low in saturated fat - barley has 0.24g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than barley - chickpea has 1.3mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and chickpeas contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Barley and chickpeas contain similar amounts of Vitamin E - barley has 0.02mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Barley and chickpeas contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Barley has more niacin, however, chickpea contains more folate. Both barley and chickpeas contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Barley | Chickpeas | |
|---|---|---|
| Thiamin | 0.191 MG | 0.116 MG |
| Riboflavin | 0.114 MG | 0.063 MG |
| Niacin | 4.604 MG | 0.526 MG |
| Pantothenic acid | 0.282 MG | 0.286 MG |
| Vitamin B6 | 0.26 MG | 0.139 MG |
| Folate | 23 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 69% more calcium than barley - barley has 29mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both barley and chickpeas are high in iron. Barley is very similar to barley for iron - barley has 2.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both barley and chickpeas are high in potassium. Barley is very similar to barley for potassium - barley has 280mg 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 barley and chickpeas contain small amounts of beta-carotene.
| Barley | Chickpeas | |
|---|---|---|
| beta-carotene | 13 UG | 16 UG |
| lutein + zeaxanthin | 160 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both barley and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Barley | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.055 G | 0.043 G |
| Total | 0.055 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than barley per 100 grams.
| Barley | Chickpeas | |
|---|---|---|
| linoleic acid | 0.505 G | 1.113 G |
| Total | 0.505 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.
Barley 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 barley or chickpeas contain more calories in 100 grams?Both barley and chickpeas are high in calories. Barley has 120% more calories than chickpea - barley has 352 calories in 100g and chickpea has 164 calories.
Does barley or chickpeas have more carbohydrates?
By weight, barley is high in carbohydrates and chickpea has 70% fewer carbohydrates than barley - barley has 77.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does barley or chickpeas contain more iron?
Both barley and chickpeas are high in iron. Barley is very similar to barley for iron - barley has 2.5mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does barley or chickpeas contain more potassium?
Both barley and chickpeas are high in potassium. Barley is very similar to barley for potassium - barley has 280mg of potassium in 100 grams and chickpea has 291mg of potassium.