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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
Chickpea has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 | ~ |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Chickpeas .
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
()
|
|||||
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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 % |
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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 % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||