Chickpeas vs. Heart of Palm
Nutrition comparison of Cooked Chickpeas and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and heart of palm:
- Both chickpeas and heart of palm are high in calories and potassium.
- Chickpea has 72% less sugar than heart of palm.
- Chickpea has more thiamin, pantothenic acid and folate, however, heart of palm contains more riboflavin and Vitamin B6.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and heart of palm are high in calories. Chickpea has 44% more calories than heart of palm - chickpea has 164 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to heart of palm per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Heart of Palm | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 65% | 89% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Chickpeas and heart of palm contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 407% more dietary fiber than heart of palm - chickpea has 7.6g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Chickpea has 72% less sugar than heart of palm - chickpea has 4.8g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 231% more protein than heart of palm - chickpea has 8.9g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both chickpeas and heart of palm are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 423% more Vitamin C than chickpea - chickpea has 1.3mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Chickpeas and heart of palm contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Chickpeas and heart of palm contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Chickpeas and heart of palm contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin, pantothenic acid and folate, however, heart of palm contains more riboflavin and Vitamin B6. Both chickpeas and heart of palm contain significant amounts of niacin.
| Chickpeas | Heart of Palm | |
|---|---|---|
| Thiamin | 0.116 MG | 0.045 MG |
| Riboflavin | 0.063 MG | 0.17 MG |
| Niacin | 0.526 MG | 0.85 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.725 MG |
| Folate | 172 UG | 20 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 172% more calcium than heart of palm - chickpea has 49mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Chickpea is a great source of iron and it has 72% more iron than heart of palm - chickpea has 2.9mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both chickpeas and heart of palm are high in potassium. Heart of palm has 517% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Chickpeas | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.013 G |
| Total | 0.043 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than heart of palm per 100 grams.
| Chickpeas | Heart of Palm | |
|---|---|---|
| linoleic acid | 1.113 G | 0.076 G |
| Total | 1.113 G | 0.076 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Cooked Heart of Palm 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 % |
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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 % |
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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 chickpeas or heart of palm contain more calories in 100 grams?Both chickpeas and heart of palm are high in calories. Chickpea has 40% more calories than heart of palm - chickpea has 164 calories in 100g and heart of palm has 114 calories.
Does chickpeas or heart of palm have more carbohydrates?
By weight, chickpeas and heart of palm contain similar amounts of carbs - chickpea has 27.4g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does chickpeas or heart of palm contain more potassium?
Both chickpeas and heart of palm are high in potassium. Heart of palm has 520% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and heart of palm has 1795mg of potassium.