Chickpeas vs. Flaxseeds
Nutrition comparison of Cooked Chickpeas and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and flaxseeds:
- Both flaxseeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chickpea has 12.6 times less saturated fat than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and chickpeas are high in calories. Flaxseed has 226% more calories than chickpea - flaxseed has 534 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 flaxseeds per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Flaxseeds | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 65% | 21% |
| Fat | 14% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and chickpeas contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both flaxseeds and chickpeas are high in dietary fiber. Flaxseed has 259% more dietary fiber than chickpea - flaxseed has 27.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Flaxseeds and chickpeas contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both flaxseeds and chickpeas are high in protein. Flaxseed has 106% more protein than chickpea - flaxseed has 18.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 12.6 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and chickpeas contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and flaxseeds contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and chickpeas contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Flaxseeds and chickpeas contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both chickpeas and flaxseeds contain significant amounts of folate.
| Chickpeas | Flaxseeds | |
|---|---|---|
| Thiamin | 0.116 MG | 1.644 MG |
| Riboflavin | 0.063 MG | 0.161 MG |
| Niacin | 0.526 MG | 3.08 MG |
| Pantothenic acid | 0.286 MG | 0.985 MG |
| Vitamin B6 | 0.139 MG | 0.473 MG |
| Folate | 172 UG | 87 UG |
Minerals
calcium
Both flaxseeds and chickpeas are high in calcium. Flaxseed has 420% more calcium than chickpea - flaxseed has 255mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both flaxseeds and chickpeas are high in iron. Flaxseed has 98% more iron than chickpea - flaxseed has 5.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both flaxseeds and chickpeas are high in potassium. Flaxseed has 179% more potassium than chickpea - flaxseed has 813mg 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, flaxseed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 22.813 G |
| Total | 0.043 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Flaxseeds | |
|---|---|---|
| linoleic acid | 1.113 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 1.113 G | 5.91 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or chickpeas contain more calories in 100 grams?Both flaxseeds and chickpeas are high in calories. Flaxseed has 230% more calories than chickpea - flaxseed has 534 calories in 100g and chickpea has 164 calories.
Does flaxseeds or chickpeas have more carbohydrates?
By weight, flaxseeds and chickpeas contain similar amounts of carbs - flaxseed has 28.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does flaxseeds or chickpeas contain more calcium?
Both flaxseeds and chickpeas are high in calcium. Flaxseed has 420% more calcium than chickpea - flaxseed has 255mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does flaxseeds or chickpeas contain more iron?
Both flaxseeds and chickpeas are high in iron. Flaxseed has 100% more iron than chickpea - flaxseed has 5.7mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does flaxseeds or chickpeas contain more potassium?
Both flaxseeds and chickpeas are high in potassium. Flaxseed has 180% more potassium than chickpea - flaxseed has 813mg of potassium in 100 grams and chickpea has 291mg of potassium.