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.
Detailed nutritional comparison of pasta and chickpeas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pasta src
Image of Chickpeas src

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

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,

Pasta Chickpeas
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 16 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pasta or Chickpeas .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .

Pasta g

()
Daily Values (%)

Cooked Chickpeas g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food