Pomegranate Juice vs. Chickpeas
Nutrition comparison of Pomegranate Juice and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pomegranate juice
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pomegranate juice and chickpeas:
- Both pomegranate juice and chickpeas are high in potassium.
- Chickpea has 62% less sugar than pomegranate juice.
- Chickpea has more thiamin, riboflavin, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Pomegranate juice has 52% less carbohydrates than chickpea.
USDA sources for nutritional information: Pomegranate Juice (Pomegranate juice, bottled) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and pomegranate juice has 67% less calories than chickpea - pomegranate juice has 54 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, pomegranate juice is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Pomegranate juice has a macronutrient ratio of 1:94:5 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pomegranate Juice | Chickpeas | |
|---|---|---|
| Protein | 1% | 21% |
| Carbohydrates | 94% | 65% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 52% less carbohydrates than chickpea - pomegranate juice has 13.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 75 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has 62% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 58 times more protein than pomegranate juice - pomegranate juice has 0.15g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both pomegranate juice and chickpeas are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and chickpeas contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and pomegranate juice contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and chickpeas contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Pomegranate juice and chickpeas contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, Vitamin B6 and folate. Both pomegranate juice and chickpeas contain significant amounts of niacin and pantothenic acid.
| Pomegranate Juice | Chickpeas | |
|---|---|---|
| Thiamin | 0.015 MG | 0.116 MG |
| Riboflavin | 0.015 MG | 0.063 MG |
| Niacin | 0.233 MG | 0.526 MG |
| Pantothenic acid | 0.285 MG | 0.286 MG |
| Vitamin B6 | 0.04 MG | 0.139 MG |
| Folate | 24 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 345% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 27 times more iron than pomegranate juice - pomegranate juice has 0.1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pomegranate juice and chickpeas are high in potassium. Chickpea has 36% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than pomegranate juice per 100 grams.
| Pomegranate Juice | Chickpeas | |
|---|---|---|
| linoleic acid | 0.05 G | 1.113 G |
| Total | 0.05 G | 1.113 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.
Note: The specific food items compared are: Pomegranate Juice (Pomegranate juice, bottled) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Pomegranate Juice g
()
|
Daily Values (%) |
Cooked Chickpeas 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 pomegranate juice or chickpeas contain more calories in 100 grams?Chickpea is high in calories and pomegranate juice has 70% less calories than chickpea - pomegranate juice has 54 calories in 100g and chickpea has 164 calories.
Does pomegranate juice or chickpeas have more carbohydrates?
By weight, pomegranate juice has 50% fewer carbohydrates than chickpea - pomegranate juice has 13.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does pomegranate juice or chickpeas contain more potassium?
Both pomegranate juice and chickpeas are high in potassium. Chickpea has 40% more potassium than pomegranate juice - pomegranate juice has 214mg of potassium in 100 grams and chickpea has 291mg of potassium.