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.
Detailed nutritional comparison of chickpeas and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Chickpeas src
Image of Cashews src

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, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chickpeas Cashews
Protein 21% 12%
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

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 Cashews
beta-carotene 16 UG ~
lutein + zeaxanthin ~ 22 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chickpeas or Cashews .

Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Cashews (Nuts, cashew nuts, raw) .

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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.