Milk vs. Chickpeas
Nutrition comparison of Milk and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and chickpeas:
- Both milk and chickpeas are high in calcium.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Milk has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 70% less calories than chickpea - milk has 50 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Milk has a macronutrient ratio of 27:38:35 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Chickpeas | |
|---|---|---|
| Protein | 27% | 21% |
| Carbohydrates | 38% | 65% |
| Fat | 35% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has signficantly less carbohydrates than chickpea - milk has 4.8g 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 milk - chickpea has 7.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and chickpeas contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 168% more protein than milk - milk has 3.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Milk and chickpeas contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both milk and chickpeas are low in trans fat - milk has 0.09g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Both milk and chickpeas are low in cholesterol - milk has 8mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Milk and chickpeas contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than chickpea - milk has 55ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than chickpea - milk has 49iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Milk and chickpeas contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Milk and chickpeas contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more riboflavin and Vitamin B12. Both milk and chickpeas contain significant amounts of pantothenic acid.
| Milk | Chickpeas | |
|---|---|---|
| Thiamin | 0.039 MG | 0.116 MG |
| Riboflavin | 0.185 MG | 0.063 MG |
| Niacin | 0.092 MG | 0.526 MG |
| Pantothenic acid | 0.356 MG | 0.286 MG |
| Vitamin B6 | 0.038 MG | 0.139 MG |
| Folate | 5 UG | 172 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and chickpeas are high in calcium. Milk has 145% more calcium than chickpea - milk has 120mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 143 times more iron than milk - milk has 0.02mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 108% more potassium than milk - milk has 140mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
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 milk and chickpeas contain small amounts of beta-carotene.
| Milk | Chickpeas | |
|---|---|---|
| beta-carotene | 4 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.043 G |
| Total | 0.008 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than milk per 100 grams.
| Milk | Chickpeas | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 1.113 G |
| Total | 0.066 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.
Milk 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 milk or chickpeas contain more calories in 100 grams?Chickpea is high in calories and milk has 70% less calories than chickpea - milk has 50 calories in 100g and chickpea has 164 calories.
Does milk or chickpeas have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than chickpea - milk has 4.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does milk or chickpeas contain more calcium?
Both milk and chickpeas are high in calcium. Milk has 150% more calcium than chickpea - milk has 120mg of calcium in 100 grams and chickpea has 49mg of calcium.