Chickpeas vs. Lotus Seeds
Nutrition comparison of Cooked Chickpeas and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and lotus seeds:
- Both lotus seeds and chickpeas are high in calcium, calories, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and chickpeas are high in calories. Lotus seed has 102% more calories than chickpea - lotus seed has 332 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in carbs, heavier in fat and similar to lotus seeds for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Lotus Seeds | |
|---|---|---|
| Protein | 21% | 18% |
| Carbohydrates | 65% | 77% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and chickpea has 57% less carbohydrates than lotus seed - lotus seed has 64.5g 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 lotus seed - chickpea has 7.6g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and chickpeas are high in protein. Lotus seed has 74% more protein than chickpea - lotus seed has 15.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both lotus seeds and chickpeas are low in saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than lotus seed - chickpea has 1.3mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and chickpeas contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Chickpeas and lotus seeds contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Chickpeas and lotus seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both chickpeas and lotus seeds contain significant amounts of folate.
| Chickpeas | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 0.64 MG |
| Riboflavin | 0.063 MG | 0.15 MG |
| Niacin | 0.526 MG | 1.6 MG |
| Pantothenic acid | 0.286 MG | 0.851 MG |
| Vitamin B6 | 0.139 MG | 0.629 MG |
| Folate | 172 UG | 104 UG |
Minerals
calcium
Both lotus seeds and chickpeas are high in calcium. Lotus seed has 233% more calcium than chickpea - lotus seed has 163mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both lotus seeds and chickpeas are high in iron. Lotus seed has 22% more iron than chickpea - lotus seed has 3.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both lotus seeds and chickpeas are high in potassium. Lotus seed has 370% more potassium than chickpea - lotus seed has 1368mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.102 G |
| Total | 0.043 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and lotus seeds contain significant amounts of linoleic acid.
| Chickpeas | Lotus Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 1.064 G |
| Total | 1.113 G | 1.064 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 Lotus Seeds (Seeds, lotus seeds, dried) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Lotus Seeds 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 lotus seeds or chickpeas contain more calories in 100 grams?Both lotus seeds and chickpeas are high in calories. Lotus seed has 100% more calories than chickpea - lotus seed has 332 calories in 100g and chickpea has 164 calories.
Does lotus seeds or chickpeas have more carbohydrates?
By weight, lotus seed is high in carbohydrates and chickpea has 60% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does lotus seeds or chickpeas contain more calcium?
Both lotus seeds and chickpeas are high in calcium. Lotus seed has 230% more calcium than chickpea - lotus seed has 163mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does lotus seeds or chickpeas contain more iron?
Both lotus seeds and chickpeas are high in iron. Lotus seed has 20% more iron than chickpea - lotus seed has 3.5mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does lotus seeds or chickpeas contain more potassium?
Both lotus seeds and chickpeas are high in potassium. Lotus seed has 370% more potassium than chickpea - lotus seed has 1368mg of potassium in 100 grams and chickpea has 291mg of potassium.