Chickpeas vs. Peanuts
Nutrition comparison of Cooked Chickpeas and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and peanuts:
- Both chickpeas and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Chickpea is a great source of iron.
- Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and peanuts are high in calories. Peanut has 258% more calories than chickpea - chickpea has 164 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Peanuts | |
|---|---|---|
| Protein | 21% | 16% |
| Carbohydrates | 65% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut has 22% less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both chickpeas and peanuts are high in dietary fiber. Peanut has 11% more dietary fiber than chickpea - chickpea has 7.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Chickpeas and peanuts contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both chickpeas and peanuts are high in protein. Peanut has 175% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and chickpea has 97% less saturated fat than peanut - chickpea has 0.27g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and chickpeas are low in trans fat - peanut has 0.03g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than peanut - chickpea has 1.3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Chickpeas and peanuts contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 13 times more Vitamin E than chickpea - chickpea has 0.35mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Chickpeas and peanuts contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both chickpeas and peanuts contain significant amounts of thiamin and folate.
| Chickpeas | Peanuts | |
|---|---|---|
| Thiamin | 0.116 MG | 0.152 MG |
| Riboflavin | 0.063 MG | 0.197 MG |
| Niacin | 0.526 MG | 14.355 MG |
| Pantothenic acid | 0.286 MG | 1.011 MG |
| Vitamin B6 | 0.139 MG | 0.466 MG |
| Folate | 172 UG | 97 UG |
Minerals
calcium
Both chickpeas and peanuts are high in calcium. Peanut has 18% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Chickpea is a great source of iron and it has 83% more iron than peanut - chickpea has 2.9mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both chickpeas and peanuts are high in potassium. Peanut has 118% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.026 G |
| Total | 0.043 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Peanuts | |
|---|---|---|
| linoleic acid | 1.113 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.113 G | 9.719 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 (%) |
Peanuts 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 chickpeas or peanuts contain more calories in 100 grams?Both chickpeas and peanuts are high in calories. Peanut has 260% more calories than chickpea - chickpea has 164 calories in 100g and peanut has 587 calories.
Does chickpeas or peanuts have more carbohydrates?
By weight, peanut has 20% fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does chickpeas or peanuts contain more calcium?
Both chickpeas and peanuts are high in calcium. Peanut has 20% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and peanut has 58mg of calcium.
Does chickpeas or peanuts contain more potassium?
Both chickpeas and peanuts are high in potassium. Peanut has 120% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and peanut has 634mg of potassium.