Chickpeas vs. Pistachio
Nutrition comparison of Cooked Chickpeas and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pistachio:
- Both pistachio and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pistachio has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and chickpeas are high in calories. Pistachio has 249% more calories than chickpea - pistachio has 572 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 pistachio per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pistachio | |
|---|---|---|
| Protein | 21% | 14% |
| Carbohydrates | 65% | 19% |
| Fat | 14% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Pistachio and chickpeas contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both pistachio and chickpeas are high in dietary fiber. Pistachio has 36% more dietary fiber than chickpea - pistachio has 10.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Pistachio and chickpeas contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both pistachio and chickpeas are high in protein. Pistachio has 138% more protein than chickpea - pistachio has 21.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and chickpea has 95% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Pistachio and chickpeas contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Pistachio and chickpeas contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Pistachio has 520% more Vitamin E than chickpea - pistachio has 2.2mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Pistachio and chickpeas contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more folate. Both chickpeas and pistachio contain significant amounts of pantothenic acid.
| Chickpeas | Pistachio | |
|---|---|---|
| Thiamin | 0.116 MG | 0.695 MG |
| Riboflavin | 0.063 MG | 0.234 MG |
| Niacin | 0.526 MG | 1.373 MG |
| Pantothenic acid | 0.286 MG | 0.513 MG |
| Vitamin B6 | 0.139 MG | 1.122 MG |
| Folate | 172 UG | 51 UG |
Minerals
calcium
Both pistachio and chickpeas are high in calcium. Pistachio has 118% more calcium than chickpea - pistachio has 107mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both pistachio and chickpeas are high in iron. Pistachio has 39% more iron than chickpea - pistachio has 4mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pistachio and chickpeas are high in potassium. Pistachio has 246% more potassium than chickpea - pistachio has 1007mg 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,
| Chickpeas | Pistachio | |
|---|---|---|
| beta-carotene | 16 UG | 159 UG |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.212 G |
| Total | 0.043 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Pistachio | |
|---|---|---|
| linoleic acid | 1.113 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 1.113 G | 13.13 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 (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pistachio or chickpeas contain more calories in 100 grams?Both pistachio and chickpeas are high in calories. Pistachio has 250% more calories than chickpea - pistachio has 572 calories in 100g and chickpea has 164 calories.
Does pistachio or chickpeas have more carbohydrates?
By weight, pistachio and chickpeas contain similar amounts of carbs - pistachio has 28.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does pistachio or chickpeas contain more calcium?
Both pistachio and chickpeas are high in calcium. Pistachio has 120% more calcium than chickpea - pistachio has 107mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does pistachio or chickpeas contain more iron?
Both pistachio and chickpeas are high in iron. Pistachio has 40% more iron than chickpea - pistachio has 4mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does pistachio or chickpeas contain more potassium?
Both pistachio and chickpeas are high in potassium. Pistachio has 250% more potassium than chickpea - pistachio has 1007mg of potassium in 100 grams and chickpea has 291mg of potassium.