Chickpeas vs. Chicken Breast
Nutrition comparison of Cooked Chickpeas and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and chicken breast:
- Both chicken breast and chickpeas are high in calories, potassium and protein.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate.
- Chicken breast has signficantly less carbohydrates than chickpea.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- For omega-3 fatty acids, chicken breast has more dha than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and chickpeas are high in calories. Chicken breast is very similar to chickpea for calories - chicken breast has 165 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken breast per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Chicken Breast | |
|---|---|---|
| Protein | 21% | 79% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - chickpea has 7.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and chickpeas are high in protein. Chicken breast has 250% more protein than chickpea - chicken breast has 31g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chicken breast and chickpeas contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than chicken breast - chickpea has 1.3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and chickpeas contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than chickpea - chicken breast has 5iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Chicken breast and chickpeas contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chicken breast and chickpeas contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and chicken breast contain significant amounts of thiamin and riboflavin.
| Chickpeas | Chicken Breast | |
|---|---|---|
| Thiamin | 0.116 MG | 0.07 MG |
| Riboflavin | 0.063 MG | 0.114 MG |
| Niacin | 0.526 MG | 13.712 MG |
| Pantothenic acid | 0.286 MG | 0.965 MG |
| Vitamin B6 | 0.139 MG | 0.6 MG |
| Folate | 172 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 227% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 178% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both chicken breast and chickpeas are high in potassium. Chicken breast is very similar to chicken breast for potassium - chicken breast has 256mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than chickpea per 100 grams. Both chickpeas and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.043 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and chicken breast contain significant amounts of linoleic acid.
| Chickpeas | Chicken Breast | |
|---|---|---|
| linoleic acid | 1.113 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.113 G | 0.65 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.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or chickpeas contain more calories in 100 grams?Both chicken breast and chickpeas are high in calories. Chicken breast is quite similar to chickpea for calories - chicken breast has 165 calories in 100g and chickpea has 164 calories.
Is chicken breast or chickpeas better for protein?
Both chicken breast and chickpeas are high in protein. Chicken breast has 250% more protein than chickpea - chicken breast has 31g of protein per 100 grams and chickpea has 8.9g of protein.
Does chickpeas or chicken breast have more carbohydrates?
By weight, chicken breast has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or chickpeas contain more potassium?
Both chicken breast and chickpeas are high in potassium. Chicken breast is very similar to chicken breast for potassium - chicken breast has 256mg of potassium in 100 grams and chickpea has 291mg of potassium.