Chickpeas vs. Garlic
Nutrition comparison of Cooked Chickpeas and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and garlic:
- Both garlic and chickpeas are high in calcium, calories, dietary fiber and potassium.
- Chickpea is a great source of iron and protein.
- Garlic has more Vitamin B6, however, chickpea contains more folate.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and chickpeas are high in calories. Garlic is very similar to garlic for calories - garlic has 149 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Garlic | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 65% | 82% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic and chickpeas contain similar amounts of carbs - garlic has 33.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both garlic and chickpeas are high in dietary fiber. Chickpea has 262% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Garlic and chickpeas contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 39% more protein than garlic - garlic has 6.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both garlic and chickpeas are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 23 times more Vitamin C than chickpea - garlic has 31.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and garlic contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and chickpeas contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Garlic and chickpeas contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Garlic has more Vitamin B6, however, chickpea contains more folate. Both chickpeas and garlic contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Chickpeas | Garlic | |
|---|---|---|
| Thiamin | 0.116 MG | 0.2 MG |
| Riboflavin | 0.063 MG | 0.11 MG |
| Niacin | 0.526 MG | 0.7 MG |
| Pantothenic acid | 0.286 MG | 0.596 MG |
| Vitamin B6 | 0.139 MG | 1.235 MG |
| Folate | 172 UG | 3 UG |
Minerals
calcium
Both garlic and chickpeas are high in calcium. Garlic has 269% more calcium than chickpea - garlic has 181mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 70% more iron than garlic - garlic has 1.7mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both garlic and chickpeas are high in potassium. Garlic has 38% more potassium than chickpea - garlic has 401mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
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, both chickpeas and garlic contain small amounts of beta-carotene.
| Chickpeas | Garlic | |
|---|---|---|
| beta-carotene | 16 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Chickpeas | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.02 G |
| Total | 0.043 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than garlic per 100 grams.
| Chickpeas | Garlic | |
|---|---|---|
| linoleic acid | 1.113 G | 0.229 G |
| Total | 1.113 G | 0.229 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 (%) |
Garlic 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 garlic or chickpeas contain more calories in 100 grams?Both garlic and chickpeas are high in calories. Garlic is quite similar to garlic for calories - garlic has 149 calories in 100g and chickpea has 164 calories.
Does garlic or chickpeas have more carbohydrates?
By weight, garlic and chickpeas contain similar amounts of carbs - garlic has 33.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does garlic or chickpeas contain more calcium?
Both garlic and chickpeas are high in calcium. Garlic has 270% more calcium than chickpea - garlic has 181mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does garlic or chickpeas contain more potassium?
Both garlic and chickpeas are high in potassium. Garlic has 40% more potassium than chickpea - garlic has 401mg of potassium in 100 grams and chickpea has 291mg of potassium.