Kiwi vs. Chickpeas
Nutrition comparison of Kiwi and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and chickpeas:
- Both kiwi and chickpeas are high in dietary fiber and potassium.
- Chickpea has more thiamin, riboflavin, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron and protein.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and kiwi has 63% less calories than chickpea - kiwi has 61 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Chickpeas | |
|---|---|---|
| Protein | 7% | 21% |
| Carbohydrates | 87% | 65% |
| Fat | 7% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 47% less carbohydrates than chickpea - kiwi has 14.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both kiwi and chickpeas are high in dietary fiber. Chickpea has 153% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has 47% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 677% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both kiwi and chickpeas are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 70 times more Vitamin C than chickpea - kiwi has 92.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Kiwi and chickpeas contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Kiwi and chickpeas contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Kiwi has 908% more Vitamin K than chickpea - kiwi has 40.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, Vitamin B6 and folate. Both kiwi and chickpeas contain significant amounts of niacin and pantothenic acid.
| Kiwi | Chickpeas | |
|---|---|---|
| Thiamin | 0.027 MG | 0.116 MG |
| Riboflavin | 0.025 MG | 0.063 MG |
| Niacin | 0.341 MG | 0.526 MG |
| Pantothenic acid | 0.183 MG | 0.286 MG |
| Vitamin B6 | 0.063 MG | 0.139 MG |
| Folate | 25 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 44% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 832% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both kiwi and chickpeas are high in potassium. Kiwi has a little more potassium (7%) than chickpea by weight - kiwi has 312mg 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, both kiwi and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Kiwi | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.043 G |
| Total | 0.042 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than kiwi per 100 grams.
| Kiwi | Chickpeas | |
|---|---|---|
| linoleic acid | 0.246 G | 1.113 G |
| Total | 0.246 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.
Kiwi g
()
|
Daily Values (%) |
Cooked Chickpeas 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 % |
|
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 % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
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 kiwi or chickpeas contain more calories in 100 grams?Chickpea is high in calories and kiwi has 60% less calories than chickpea - kiwi has 61 calories in 100g and chickpea has 164 calories.
Does kiwi or chickpeas have more carbohydrates?
By weight, kiwi has 50% fewer carbohydrates than chickpea - kiwi has 14.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does kiwi or chickpeas contain more potassium?
Both kiwi and chickpeas are high in potassium. Kiwi has a little more potassium ( 10%) than chickpea by weight - kiwi has 312mg of potassium in 100 grams and chickpea has 291mg of potassium.