Cheese vs. Chickpeas
Nutrition comparison of Cheese and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and chickpeas:
- Both cheese and chickpeas are high in calcium, calories and protein.
- Cheese has signficantly less carbohydrates than chickpea.
- Cheese is an excellent source of Vitamin A.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron and potassium.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese and chickpeas are high in calories. Cheese has 134% more calories than chickpea - cheese has 384 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Cheese has a macronutrient ratio of 25:0:75 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Chickpeas | |
|---|---|---|
| Protein | 25% | 21% |
| Carbohydrates | ~ | 65% |
| Fat | 75% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than chickpea - cheese has 0.13g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than cheese - chickpea has 7.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and chickpeas are high in protein. Cheese has 166% more protein than chickpea - cheese has 23.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Cheese is high in saturated fat and chickpea has 98% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than cheese - chickpea has 1.3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 173 times more Vitamin A than chickpea - cheese has 174ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than chickpea - cheese has 21iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Cheese and chickpeas contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Cheese and chickpeas contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12. Both cheese and chickpeas contain significant amounts of pantothenic acid.
| Cheese | Chickpeas | |
|---|---|---|
| Thiamin | 0.023 MG | 0.116 MG |
| Riboflavin | 0.318 MG | 0.063 MG |
| Niacin | 0.114 MG | 0.526 MG |
| Pantothenic acid | 0.249 MG | 0.286 MG |
| Vitamin B6 | 0.061 MG | 0.139 MG |
| Folate | 13 UG | 172 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both cheese and chickpeas are high in calcium. Cheese has 12 times more calcium than chickpea - cheese has 659mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 390% more iron than cheese - cheese has 0.59mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 242% more potassium than cheese - cheese has 85mg 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, cheese has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Cheese | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.043 G |
| Total | 0.332 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than cheese per 100 grams.
| Cheese | Chickpeas | |
|---|---|---|
| linoleic acid | 0.532 G | 1.113 G |
| Total | 0.532 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.
Cheese 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 cheese or chickpeas contain more calories in 100 grams?Both cheese and chickpeas are high in calories. Cheese has 130% more calories than chickpea - cheese has 384 calories in 100g and chickpea has 164 calories.
Does cheese or chickpeas have more carbohydrates?
By weight, cheese has signficantly fewer carbohydrates than chickpea - cheese has 0.13g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does cheese or chickpeas contain more calcium?
Both cheese and chickpeas are high in calcium. Cheese has 12 times more calcium than chickpea - cheese has 659mg of calcium in 100 grams and chickpea has 49mg of calcium.