Chickpeas vs. Red Bell Pepper
Nutrition comparison of Cooked Chickpeas and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and red bell pepper:
- Both red bell pepper and chickpeas are high in dietary fiber and potassium.
- Chickpea has more thiamin and folate.
- Chickpea is a great source of calcium, iron and protein.
- Red bell pepper has signficantly less carbohydrates than chickpea.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and red bell pepper has 84% less calories than chickpea - red bell pepper has 26 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and heavier in fat compared to red bell pepper per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Red Bell Pepper | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 65% | 79% |
| Fat | 14% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has signficantly less carbohydrates than chickpea - red bell pepper has 6g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both red bell pepper and chickpeas are high in dietary fiber. Chickpea has 262% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Red bell pepper and chickpeas contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 795% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both red bell pepper and chickpeas are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 97 times more Vitamin C than chickpea - red bell pepper has 127.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 156 times more Vitamin A than chickpea - red bell pepper has 157ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Red bell pepper and chickpeas contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Red bell pepper and chickpeas contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate. Both chickpeas and red bell pepper contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.116 MG | 0.054 MG |
| Riboflavin | 0.063 MG | 0.085 MG |
| Niacin | 0.526 MG | 0.979 MG |
| Pantothenic acid | 0.286 MG | 0.317 MG |
| Vitamin B6 | 0.139 MG | 0.291 MG |
| Folate | 172 UG | 46 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 600% more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 572% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both red bell pepper and chickpeas are high in potassium. Chickpea has 38% more potassium than red bell pepper - red bell pepper has 211mg 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 | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 16 UG | 1624 UG |
| alpha-carotene | ~ | 20 UG |
| lutein + zeaxanthin | ~ | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.056 G |
| Total | 0.043 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than red bell pepper per 100 grams.
| Chickpeas | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 1.113 G | 0.1 G |
| Total | 1.113 G | 0.1 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Red Bell Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
|
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 red bell pepper or chickpeas contain more calories in 100 grams?Chickpea is high in calories and red bell pepper has 80% less calories than chickpea - red bell pepper has 26 calories in 100g and chickpea has 164 calories.
Does red bell pepper or chickpeas have more carbohydrates?
By weight, red bell pepper has signficantly fewer carbohydrates than chickpea - red bell pepper has 6g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does red bell pepper or chickpeas contain more potassium?
Both red bell pepper and chickpeas are high in potassium. Chickpea has 40% more potassium than red bell pepper - red bell pepper has 211mg of potassium in 100 grams and chickpea has 291mg of potassium.