Chickpeas vs. Leeks
Nutrition comparison of Cooked Chickpeas and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and leeks:
- Both leeks and chickpeas are high in calcium and iron.
- Chickpea has more thiamin and folate.
- Chickpea is a great source of potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Leek has signficantly more Vitamin A than chickpea.
- Leek has signficantly more Vitamin C than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and leek has 63% less calories than chickpea - leek has 61 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to leeks per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Leeks | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 65% | 86% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 48% less carbohydrates than chickpea - leek has 14.2g 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 322% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Leeks and chickpeas contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 491% more protein than leek - leek has 1.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both leeks and chickpeas are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than chickpea - leek has 12mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than chickpea - leek has 83ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Leeks and chickpeas contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Leek has 10 times more Vitamin K than chickpea - leek has 47ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate. Both chickpeas and leeks contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Leeks | |
|---|---|---|
| Thiamin | 0.116 MG | 0.06 MG |
| Riboflavin | 0.063 MG | 0.03 MG |
| Niacin | 0.526 MG | 0.4 MG |
| Pantothenic acid | 0.286 MG | 0.14 MG |
| Vitamin B6 | 0.139 MG | 0.233 MG |
| Folate | 172 UG | 64 UG |
Minerals
calcium
Both leeks and chickpeas are high in calcium. Leek has 20% more calcium than chickpea - leek has 59mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both leeks and chickpeas are high in iron. Chickpea has 38% more iron than leek - leek has 2.1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 62% more potassium than leek - leek has 180mg 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, leek has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.099 G |
| Total | 0.043 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than leek per 100 grams.
| Chickpeas | Leeks | |
|---|---|---|
| linoleic acid | 1.113 G | 0.067 G |
| Total | 1.113 G | 0.067 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 (%) |
Leeks 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 % |
|
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 % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 leeks or chickpeas contain more calories in 100 grams?Chickpea is high in calories and leek has 60% less calories than chickpea - leek has 61 calories in 100g and chickpea has 164 calories.
Does leeks or chickpeas have more carbohydrates?
By weight, leek has 50% fewer carbohydrates than chickpea - leek has 14.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does leeks or chickpeas contain more calcium?
Both leeks and chickpeas are high in calcium. Leek has 20% more calcium than chickpea - leek has 59mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does leeks or chickpeas contain more iron?
Both leeks and chickpeas are high in iron. Chickpea has 40% more iron than leek - leek has 2.1mg of iron in 100 grams and chickpea has 2.9mg of iron.