Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
chicken quarter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and chicken quarter:
Both chickpeas and chicken quarter are high in calories. Chicken quarter has 30% more calories than chickpea - chickpea has 164 calories per 100 grams and chicken quarter has 214 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to chicken quarter per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for chicken quarter, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Chicken Quarter | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 69% |
| Alcohol | ~ | ~ |
Chicken quarter has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and chicken quarter has 0.17g of carbohydrates.
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than chicken quarter - chickpea has 7.6g of dietary fiber per 100 grams and chicken quarter does not contain significant amounts.
Chicken quarter has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and chicken quarter does not contain significant amounts.
Both chickpeas and chicken quarter are high in protein. Chicken quarter has 85% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and chicken quarter has 16.4g of protein.
Chickpea has signficantly less saturated fat than chicken quarter - chickpea has 0.27g of saturated fat per 100 grams and chicken quarter has 4.4g of saturated fat.
Both chicken quarter and chickpeas are low in trans fat - chicken quarter has 0.06g of trans fat per 100 grams and chickpea does not contain significant amounts.
Chickpea has less cholesterol than chicken quarter - chicken quarter has 93mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Chickpeas and chicken quarter contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and chicken quarter has 0.2mg of Vitamin C.
Chicken quarter has 27 times more Vitamin A than chickpea - chickpea has 1ug of Vitamin A per 100 grams and chicken quarter has 28ug of Vitamin A.
Chicken quarter and chickpeas contain similar amounts of Vitamin D - chicken quarter has 2iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Chickpeas and chicken quarter contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and chicken quarter has 0.22mg of Vitamin E.
Chickpeas and chicken quarter contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and chicken quarter has 2.3ug of Vitamin K.
Chicken quarter has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and chicken quarter contain significant amounts of thiamin.
| Chickpeas | Chicken Quarter | |
|---|---|---|
| Thiamin | 0.116 MG | 0.073 MG |
| Riboflavin | 0.063 MG | 0.141 MG |
| Niacin | 0.526 MG | 4.733 MG |
| Pantothenic acid | 0.286 MG | 0.994 MG |
| Vitamin B6 | 0.139 MG | 0.318 MG |
| Folate | 172 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Chickpea is a great source of calcium and it has 444% more calcium than chicken quarter - chickpea has 49mg of calcium per 100 grams and chicken quarter has 9mg of calcium.
Chickpea is a great source of iron and it has 319% more iron than chicken quarter - chickpea has 2.9mg of iron per 100 grams and chicken quarter has 0.69mg of iron.
Both chickpeas and chicken quarter are high in potassium. Chickpea has 43% more potassium than chicken quarter - chickpea has 291mg of potassium per 100 grams and chicken quarter has 203mg of potassium.
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 | Chicken Quarter | |
|---|---|---|
| beta-carotene | 16 UG | ~ |
| lutein + zeaxanthin | ~ | 91 UG |
For omega-3 fatty acids, chicken quarter has more alpha linoleic acid (ALA) and DPA than chickpea per 100 grams.
| Chickpeas | Chicken Quarter | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.043 G | 0.181 G |
Comparing omega-6 fatty acids, chicken quarter has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Chicken Quarter | |
|---|---|---|
| linoleic acid | 1.113 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.113 G | 3.003 G |
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 Quarter (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Chicken Quarter 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 | |||