Chickpeas vs. Onion
Nutrition comparison of Cooked Chickpeas and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and onion:
- Chickpea has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Onion has 66% less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and onion has 76% less calories than chickpea - onion has 40 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 onion per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Onion | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 65% | 87% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 66% less carbohydrates than chickpea - onion has 9.3g 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 347% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Onion and chickpeas contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 705% more protein than onion - onion has 1.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both onion and chickpeas are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Onion has 469% more Vitamin C than chickpea - onion has 7.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and onion contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and chickpeas contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Onion and chickpeas contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both chickpeas and onion contain significant amounts of Vitamin B6.
| Chickpeas | Onion | |
|---|---|---|
| Thiamin | 0.116 MG | 0.046 MG |
| Riboflavin | 0.063 MG | 0.027 MG |
| Niacin | 0.526 MG | 0.116 MG |
| Pantothenic acid | 0.286 MG | 0.123 MG |
| Vitamin B6 | 0.139 MG | 0.12 MG |
| Folate | 172 UG | 19 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 113% more calcium than onion - onion has 23mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 12 times more iron than onion - onion has 0.21mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 99% more potassium than onion - onion has 146mg 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 chickpeas and onion contain small amounts of beta-carotene.
| Chickpeas | Onion | |
|---|---|---|
| beta-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than onion per 100 grams.
| Chickpeas | Onion | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.004 G |
| Total | 0.043 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than onion per 100 grams.
| Chickpeas | Onion | |
|---|---|---|
| linoleic acid | 1.113 G | 0.013 G |
| Total | 1.113 G | 0.013 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 (%) |
Onion 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 onion or chickpeas contain more calories in 100 grams?Chickpea is high in calories and onion has 80% less calories than chickpea - onion has 40 calories in 100g and chickpea has 164 calories.
Does onion or chickpeas have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than chickpea - onion has 9.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.