Chickpeas vs. Cashews
Nutrition comparison of Cooked Chickpeas and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and cashews:
- Both cashews and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, chickpea contains more folate.
- Chickpea is a great source of calcium.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and chickpeas are high in calories. Cashew has 237% more calories than chickpea - cashew has 553 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Cashews | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 65% | 21% |
| Fat | 14% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashews and chickpeas contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both cashews and chickpeas are high in dietary fiber. Chickpea has 130% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Cashews and chickpeas contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both cashews and chickpeas are high in protein. Cashew has 106% more protein than chickpea - cashew has 18.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Cashew is high in saturated fat and chickpea has 97% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Cashews and chickpeas contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and cashews contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and chickpeas contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Cashew has 753% more Vitamin K than chickpea - cashew has 34.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, chickpea contains more folate. Both chickpeas and cashews contain significant amounts of riboflavin and niacin.
| Chickpeas | Cashews | |
|---|---|---|
| Thiamin | 0.116 MG | 0.423 MG |
| Riboflavin | 0.063 MG | 0.058 MG |
| Niacin | 0.526 MG | 1.062 MG |
| Pantothenic acid | 0.286 MG | 0.864 MG |
| Vitamin B6 | 0.139 MG | 0.417 MG |
| Folate | 172 UG | 25 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 32% more calcium than cashew - cashew has 37mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both cashews and chickpeas are high in iron. Cashew has 131% more iron than chickpea - cashew has 6.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both cashews and chickpeas are high in potassium. Cashew has 127% more potassium than chickpea - cashew has 660mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and cashews contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.062 G |
| Total | 0.043 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Cashews | |
|---|---|---|
| linoleic acid | 1.113 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 1.113 G | 8.048 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 (%) |
Cashews 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 cashews or chickpeas contain more calories in 100 grams?Both cashews and chickpeas are high in calories. Cashew has 240% more calories than chickpea - cashew has 553 calories in 100g and chickpea has 164 calories.
Does cashews or chickpeas have more carbohydrates?
By weight, cashews and chickpeas contain similar amounts of carbs - cashew has 30.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cashews or chickpeas contain more iron?
Both cashews and chickpeas are high in iron. Cashew has 130% more iron than chickpea - cashew has 6.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does cashews or chickpeas contain more potassium?
Both cashews and chickpeas are high in potassium. Cashew has 130% more potassium than chickpea - cashew has 660mg of potassium in 100 grams and chickpea has 291mg of potassium.