Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and soy protein powder:
Both chickpeas and soy protein powder are high in calories. Soy protein powder has 137% more calories than chickpea - chickpea has 164 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and similar to soy protein powder for fat. Chickpeas has a macronutrient ratio of 21:65:14 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Soy Protein Powder | |
|---|---|---|
| Protein | 21% | 57% |
| Carbohydrates | 65% | 30% |
| Fat | 14% | 13% |
| Alcohol | ~ | ~ |
Chickpeas and soy protein powder contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both chickpeas and soy protein powder are high in dietary fiber. Chickpea has 13% more dietary fiber than soy protein powder - chickpea has 7.6g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and chickpea has 78% less sugar than soy protein powder - chickpea has 4.8g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both chickpeas and soy protein powder are high in protein. Soy protein powder has 527% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and soy protein powder has 55.6g of protein.
Chickpeas and soy protein powder contain similar amounts of saturated fat - chickpea has 0.27g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Chickpea has more Vitamin C than soy protein powder - chickpea has 1.3mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Chickpeas and soy protein powder contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Chickpeas and soy protein powder contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Chickpeas and soy protein powder contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin and niacin, however, chickpea contains more pantothenic acid. Both chickpeas and soy protein powder contain significant amounts of Vitamin B6 and folate.
| Chickpeas | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.116 MG | 0.288 MG |
| Riboflavin | 0.063 MG | 0.164 MG |
| Niacin | 0.526 MG | 2.357 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.164 MG |
| Folate | 172 UG | 289 UG |
Both chickpeas and soy protein powder are high in calcium. Soy protein powder has 263% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both chickpeas and soy protein powder are high in iron. Soy protein powder has 315% more iron than chickpea - chickpea has 2.9mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both chickpeas and soy protein powder are high in potassium. Soy protein powder has 221% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.32 G |
| Total | 0.043 G | 0.32 G |
Comparing omega-6 fatty acids, soy protein powder has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.113 G | 2.381 G |
| Total | 1.113 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||