Beef vs. Chickpeas
Nutrition comparison of Cooked Beef and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and chickpeas:
- Both beef and chickpeas are high in calories, iron, potassium and protein.
- Beef has signficantly less carbohydrates than chickpea.
- Chickpea has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chickpea is a great source of calcium.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) 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 beef and chickpeas are high in calories. Beef has 69% more calories than chickpea - beef has 277 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Beef has a macronutrient ratio of 38:0:62 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Chickpeas | |
|---|---|---|
| Protein | 38% | 21% |
| Carbohydrates | ~ | 65% |
| Fat | 62% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than beef - chickpea has 7.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and chickpeas are high in protein. Beef has 186% more protein than chickpea - beef has 25.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and chickpea has 96% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Chickpea has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than beef - chickpea has 1.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and chickpeas contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Beef and chickpeas contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Beef and chickpeas contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Beef and chickpeas contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Beef | Chickpeas | |
|---|---|---|
| Thiamin | 0.051 MG | 0.116 MG |
| Riboflavin | 0.176 MG | 0.063 MG |
| Niacin | 4.537 MG | 0.526 MG |
| Pantothenic acid | 0.658 MG | 0.286 MG |
| Vitamin B6 | 0.336 MG | 0.139 MG |
| Folate | 11 UG | 172 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 40% more calcium than beef - beef has 35mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both beef and chickpeas are high in iron. Chickpea has 28% more iron than beef - beef has 2.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both beef and chickpeas are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Beef | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.043 G |
| Total | 0.056 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than beef per 100 grams.
| Beef | Chickpeas | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 1.113 G |
| Total | 0.402 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.
Cooked Beef 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 beef or chickpeas contain more calories in 100 grams?Both beef and chickpeas are high in calories. Beef has 70% more calories than chickpea - beef has 277 calories in 100g and chickpea has 164 calories.
Is beef or chickpeas better for protein?
Both beef and chickpeas are high in protein. Beef has 190% more protein than chickpea - beef has 25.4g of protein per 100 grams and chickpea has 8.9g of protein.
Does chickpeas or beef have more carbohydrates?
By weight, beef has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and beef has no carbs..
Does beef or chickpeas contain more iron?
Both beef and chickpeas are high in iron. Chickpea has 30% more iron than beef - beef has 2.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does beef or chickpeas contain more potassium?
Both beef and chickpeas are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium in 100 grams and chickpea has 291mg of potassium.