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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 Chickpeas or Pine Nut .
Cooked Chickpeas g
()
|
Daily Values (%) |
Pine Nut 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 | |||