Orange vs. Chickpeas
Nutrition comparison of Orange and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and chickpeas:
- Both orange and chickpeas are high in calcium and dietary fiber.
- Chickpea has more Vitamin B6 and folate.
- Chickpea is a great source of iron, potassium and protein.
- Orange has 58% less carbohydrates than chickpea.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 72% less calories than chickpea - orange has 46 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Orange has a macronutrient ratio of 6:91:4 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Chickpeas | |
|---|---|---|
| Protein | 6% | 21% |
| Carbohydrates | 91% | 65% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 58% less carbohydrates than chickpea - orange has 11.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both orange and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has 47% less sugar than orange - orange has 9.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 11 times more protein than orange - orange has 0.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both orange and chickpeas are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 33 times more Vitamin C than chickpea - orange has 45mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Orange and chickpeas contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Orange and chickpeas contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and orange contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Chickpea has more Vitamin B6 and folate. Both orange and chickpeas contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Orange | Chickpeas | |
|---|---|---|
| Thiamin | 0.1 MG | 0.116 MG |
| Riboflavin | 0.04 MG | 0.063 MG |
| Niacin | 0.4 MG | 0.526 MG |
| Pantothenic acid | 0.25 MG | 0.286 MG |
| Vitamin B6 | 0.051 MG | 0.139 MG |
| Folate | 17 UG | 172 UG |
Minerals
calcium
Both orange and chickpeas are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 31 times more iron than orange - orange has 0.09mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 72% more potassium than orange - orange has 169mg 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,
| Orange | Chickpeas | |
|---|---|---|
| beta-carotene | 71 UG | 16 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.043 G |
| Total | 0.011 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than orange per 100 grams.
| Orange | Chickpeas | |
|---|---|---|
| linoleic acid | 0.031 G | 1.113 G |
| Total | 0.031 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.
Orange 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 orange or chickpeas contain more calories in 100 grams?Chickpea is high in calories and orange has 70% less calories than chickpea - orange has 46 calories in 100g and chickpea has 164 calories.
Does orange or chickpeas have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than chickpea - orange has 11.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does orange or chickpeas contain more calcium?
Both orange and chickpeas are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium in 100 grams and chickpea has 49mg of calcium.