Chickpeas vs. Pine Nut
Nutrition comparison of Cooked Chickpeas and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pine nut:
- Both pine nut and chickpeas are high in calories, dietary fiber, iron, potassium and protein.
- Chickpea has signficantly less saturated fat than pine nut.
- Chickpea is a great source of calcium.
- Pine nut has 52% less carbohydrates than chickpea.
- Pine nut has more thiamin, riboflavin and niacin, however, chickpea contains more folate.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and chickpeas are high in calories. Pine nut has 310% more calories than chickpea - pine nut has 673 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pine Nut | |
|---|---|---|
| Protein | 21% | 8% |
| Carbohydrates | 65% | 7% |
| Fat | 14% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 52% less carbohydrates than chickpea - pine nut has 13.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both pine nut and chickpeas are high in dietary fiber. Chickpea has 105% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Pine nut and chickpeas contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both pine nut and chickpeas are high in protein. Pine nut has 55% more protein than chickpea - pine nut has 13.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Pine nut and chickpeas contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Pine nut and chickpeas contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 25 times more Vitamin E than chickpea - pine nut has 9.3mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Pine nut has 12 times more Vitamin K than chickpea - pine nut has 53.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin and niacin, however, chickpea contains more folate. Both chickpeas and pine nut contain significant amounts of pantothenic acid and Vitamin B6.
| Chickpeas | Pine Nut | |
|---|---|---|
| Thiamin | 0.116 MG | 0.364 MG |
| Riboflavin | 0.063 MG | 0.227 MG |
| Niacin | 0.526 MG | 4.387 MG |
| Pantothenic acid | 0.286 MG | 0.313 MG |
| Vitamin B6 | 0.139 MG | 0.094 MG |
| Folate | 172 UG | 34 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 206% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both pine nut and chickpeas are high in iron. Pine nut has 91% more iron than chickpea - pine nut has 5.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pine nut and chickpeas are high in potassium. Pine nut has 105% more potassium than chickpea - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.
| Chickpeas | Pine Nut | |
|---|---|---|
| beta-carotene | 16 UG | 17 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pine nut has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.164 G |
| Total | 0.043 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Pine Nut | |
|---|---|---|
| linoleic acid | 1.113 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 1.113 G | 33.202 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 (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 pine nut or chickpeas contain more calories in 100 grams?Both pine nut and chickpeas are high in calories. Pine nut has 310% more calories than chickpea - pine nut has 673 calories in 100g and chickpea has 164 calories.
Does pine nut or chickpeas have more carbohydrates?
By weight, pine nut has 50% fewer carbohydrates than chickpea - pine nut has 13.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does pine nut or chickpeas contain more iron?
Both pine nut and chickpeas are high in iron. Pine nut has 90% more iron than chickpea - pine nut has 5.5mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does pine nut or chickpeas contain more potassium?
Both pine nut and chickpeas are high in potassium. Pine nut has 110% more potassium than chickpea - pine nut has 597mg of potassium in 100 grams and chickpea has 291mg of potassium.