Soy Milk vs. Chickpeas
Nutrition comparison of Soy Milk and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and chickpeas:
- Both chickpeas and soy milk are high in calcium.
- Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Soy milk has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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 soy milk has 74% less calories than chickpea - chickpea has 164 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in carbs, heavier in fat and similar to chickpeas for protein. Soy milk has a macronutrient ratio of 24:46:31 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Chickpeas | |
|---|---|---|
| Protein | 24% | 21% |
| Carbohydrates | 46% | 65% |
| Fat | 31% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Soy milk has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 37 times more dietary fiber than soy milk - chickpea has 7.6g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Chickpeas and soy milk contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 241% more protein than soy milk - chickpea has 8.9g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both chickpeas and soy milk are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than soy milk - chickpea has 1.3mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has 54 times more Vitamin A than chickpea - chickpea has 1ug of Vitamin A per 100 grams and soy milk has 55ug of Vitamin A.
Vitamin D
Soy milk has more Vitamin D than chickpea - soy milk has 3.7iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Chickpeas and soy milk contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Chickpeas and soy milk contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, pantothenic acid, Vitamin B6 and folate, however, soy milk contains more riboflavin and Vitamin B12. Both soy milk and chickpeas contain significant amounts of niacin.
| Soy Milk | Chickpeas | |
|---|---|---|
| Thiamin | 0.029 MG | 0.116 MG |
| Riboflavin | 0.184 MG | 0.063 MG |
| Niacin | 0.425 MG | 0.526 MG |
| Pantothenic acid | ~ | 0.286 MG |
| Vitamin B6 | 0.031 MG | 0.139 MG |
| Folate | 9 UG | 172 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both chickpeas and soy milk are high in calcium. Soy milk has 151% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Chickpea is a great source of iron and it has 588% more iron than soy milk - chickpea has 2.9mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Chickpea is a great source of potassium and it has 139% more potassium than soy milk - chickpea has 291mg of potassium per 100 grams and soy milk has 122mg 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 soy milk and chickpeas contain small amounts of beta-carotene.
| Soy Milk | Chickpeas | |
|---|---|---|
| beta-carotene | 2 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy milk and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Soy Milk | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.043 G |
| Total | 0.075 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both soy milk and chickpeas contain significant amounts of linoleic acid.
| Soy Milk | Chickpeas | |
|---|---|---|
| linoleic acid | 0.584 G | 1.113 G |
| Total | 0.584 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.
Soy Milk 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 chickpeas or soy milk contain more calories in 100 grams?Chickpea is high in calories and soy milk has 70% less calories than chickpea - chickpea has 164 calories in 100g and soy milk has 43 calories.
Does chickpeas or soy milk have more carbohydrates?
By weight, soy milk has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does chickpeas or soy milk contain more calcium?
Both chickpeas and soy milk are high in calcium. Soy milk has 150% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and soy milk has 123mg of calcium.