Greek Yogurt vs. Chickpeas

Nutrition comparison of Greek Yogurt and Cooked Chickpeas

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus cooked chickpeas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and chickpeas:

  • Both greek yogurt and chickpeas are high in calcium and protein.
  • Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Chickpea is a great source of iron and potassium.
  • Chickpea is an excellent source of dietary fiber.
  • Greek yogurt has signficantly less carbohydrates than chickpea.
  • Greek yogurt has signficantly more Vitamin A than chickpea.
Detailed nutritional comparison of greek yogurt and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Chickpeas src

Calories and Carbs

calories

Chickpea is high in calories and greek yogurt has 55% less calories than chickpea - greek yogurt has 73 calories per 100 grams and chickpea has 164 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to chickpeas per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Chickpeas
Protein 55% 21%
Carbohydrates 22% 65%
Fat 24% 14%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than chickpea - greek yogurt has 3.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.

dietary fiber

Chickpea is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - chickpea has 7.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and chickpeas contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and chickpea has 4.8g of sugar.

Protein

protein

Both greek yogurt and chickpeas are high in protein. Greek yogurt has 12% more protein than chickpea - greek yogurt has 10g of protein per 100 grams and chickpea has 8.9g of protein.

Fat

saturated fat

Greek yogurt and chickpeas contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.

trans fat

Both greek yogurt and chickpeas are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chickpea does not contain significant amounts.

cholesterol

Chickpea has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and chickpea does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt and chickpeas contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than chickpea - greek yogurt has 90ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.

Vitamin E

Greek yogurt and chickpeas contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.

Vitamin K

Greek yogurt and chickpeas contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.

The B Vitamins

Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both greek yogurt and chickpeas contain significant amounts of pantothenic acid.

Greek Yogurt Chickpeas
Thiamin 0.044 MG 0.116 MG
Riboflavin 0.233 MG 0.063 MG
Niacin 0.197 MG 0.526 MG
Pantothenic acid 0.47 MG 0.286 MG
Vitamin B6 0.055 MG 0.139 MG
Folate 12 UG 172 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and chickpeas are high in calcium. Greek yogurt has 135% more calcium than chickpea - greek yogurt has 115mg of calcium per 100 grams and chickpea has 49mg of calcium.

iron

Chickpea is a great source of iron and it has 71 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chickpea has 2.9mg of iron.

potassium

Chickpea is a great source of potassium and it has 106% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt and chickpeas contain small amounts of beta-carotene.

Greek Yogurt Chickpeas
beta-carotene 6 UG 16 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Chickpeas
alpha linoleic acid 0.007 G 0.043 G
Total 0.007 G 0.043 G

omega 6s

Comparing omega-6 fatty acids, chickpea has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Chickpeas
other omega 6 0.002 G ~
linoleic acid 0.065 G 1.113 G
Total 0.067 G 1.113 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Greek Yogurt g

()
Daily Values (%)

Cooked Chickpeas g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or chickpeas contain more calories in 100 grams?
Chickpea is high in calories and greek yogurt has 60% less calories than chickpea - greek yogurt has 73 calories in 100g and chickpea has 164 calories.

Is greek yogurt or chickpeas better for protein?
Both greek yogurt and chickpeas are high in protein. Greek yogurt has 10% more protein than chickpea - greek yogurt has 10g of protein per 100 grams and chickpea has 8.9g of protein.

Does greek yogurt or chickpeas have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than chickpea - greek yogurt has 3.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.

Does greek yogurt or chickpeas contain more calcium?
Both greek yogurt and chickpeas are high in calcium. Greek yogurt has 140% more calcium than chickpea - greek yogurt has 115mg of calcium in 100 grams and chickpea has 49mg of calcium.