Pasta vs. Chickpeas
Nutrition comparison of Pasta and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and chickpeas:
- Both pasta and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea is a great source of calcium.
- Pasta has more thiamin, riboflavin and niacin.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) 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
Both pasta and chickpeas are high in calories. Pasta has 126% more calories than chickpea - pasta has 371 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, pasta is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Pasta has a macronutrient ratio of 14:82:4 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Chickpeas | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 82% | 65% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and chickpea has 63% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both pasta and chickpeas are high in dietary fiber. Chickpea has 138% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Pasta and chickpeas contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both pasta and chickpeas are high in protein. Pasta has 47% more protein than chickpea - pasta has 13g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both pasta and chickpeas are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than pasta - chickpea has 1.3mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Chickpeas and pasta contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and chickpeas contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Pasta and chickpeas contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin and niacin. Both pasta and chickpeas contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pasta | Chickpeas | |
|---|---|---|
| Thiamin | 0.891 MG | 0.116 MG |
| Riboflavin | 0.4 MG | 0.063 MG |
| Niacin | 7.177 MG | 0.526 MG |
| Pantothenic acid | 0.431 MG | 0.286 MG |
| Vitamin B6 | 0.142 MG | 0.139 MG |
| Folate | 237 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 133% more calcium than pasta - pasta has 21mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both pasta and chickpeas are high in iron. Pasta has 14% more iron than chickpea - pasta has 3.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pasta and chickpeas are high in potassium. Chickpea has 30% more potassium than pasta - pasta has 223mg 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, both pasta and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.043 G |
| Total | 0.024 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than pasta per 100 grams.
| Pasta | Chickpeas | |
|---|---|---|
| linoleic acid | 0.54 G | 1.113 G |
| Total | 0.54 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.
Pasta 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 pasta or chickpeas contain more calories in 100 grams?Both pasta and chickpeas are high in calories. Pasta has 130% more calories than chickpea - pasta has 371 calories in 100g and chickpea has 164 calories.
Does pasta or chickpeas have more carbohydrates?
By weight, pasta is high in carbohydrates and chickpea has 60% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does pasta or chickpeas contain more iron?
Both pasta and chickpeas are high in iron. Pasta has 10% more iron than chickpea - pasta has 3.3mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does pasta or chickpeas contain more potassium?
Both pasta and chickpeas are high in potassium. Chickpea has 30% more potassium than pasta - pasta has 223mg of potassium in 100 grams and chickpea has 291mg of potassium.