Coconut Milk vs. Chickpeas
Nutrition comparison of Coconut Milk and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and chickpeas:
- Both chickpeas and coconut milk are high in calcium.
- Chickpea has 6.7 times less saturated fat than coconut milk.
- Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Coconut milk has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) 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
Chickpea is high in calories and coconut milk has 81% less calories than chickpea - chickpea has 164 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Chickpeas | |
|---|---|---|
| Protein | 3% | 21% |
| Carbohydrates | 37% | 65% |
| Fat | 60% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut milk has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - chickpea has 7.6g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Chickpeas and coconut milk contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 41 times more protein than coconut milk - chickpea has 8.9g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Chickpea has 6.7 times less saturated fat than coconut milk - chickpea has 0.27g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than coconut milk - chickpea has 1.3mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has 62 times more Vitamin A than chickpea - chickpea has 1ug of Vitamin A per 100 grams and coconut milk has 63ug of Vitamin A.
Vitamin D
Coconut milk has more Vitamin D than chickpea - coconut milk has 42iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Chickpeas and coconut milk contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Chickpeas and coconut milk contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Chickpeas | |
|---|---|---|
| Thiamin | ~ | 0.116 MG |
| Riboflavin | ~ | 0.063 MG |
| Niacin | ~ | 0.526 MG |
| Pantothenic acid | ~ | 0.286 MG |
| Vitamin B6 | ~ | 0.139 MG |
| Folate | ~ | 172 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both chickpeas and coconut milk are high in calcium. Coconut milk has 284% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Chickpea is a great source of iron and it has 863% more iron than coconut milk - chickpea has 2.9mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Chickpea is a great source of potassium and it has 14 times more potassium than coconut milk - chickpea has 291mg of potassium per 100 grams and coconut milk has 19mg of potassium.
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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Coconut Milk 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 chickpeas or coconut milk contain more calories in 100 grams?Chickpea is high in calories and coconut milk has 80% less calories than chickpea - chickpea has 164 calories in 100g and coconut milk has 31 calories.
Does chickpeas or coconut milk have more carbohydrates?
By weight, coconut milk has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does chickpeas or coconut milk contain more calcium?
Both chickpeas and coconut milk are high in calcium. Coconut milk has 280% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and coconut milk has 188mg of calcium.