Chickpeas vs. Squash
Nutrition comparison of Cooked Chickpeas and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and squash:
- Both squash and chickpeas are high in calcium, dietary fiber and potassium.
- Chickpea has more riboflavin and folate.
- Chickpea is a great source of iron and protein.
- Squash has 62% less carbohydrates than chickpea.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and squash has 76% less calories than chickpea - squash has 40 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Squash | |
|---|---|---|
| Protein | 21% | 8% |
| Carbohydrates | 65% | 91% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 62% less carbohydrates than chickpea - squash has 10.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both squash and chickpeas are high in dietary fiber. Chickpea has 138% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Squash and chickpeas contain similar amounts of sugar - squash has 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 884% more protein than squash - squash has 0.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both squash and chickpeas are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 10 times more Vitamin C than chickpea - squash has 15.1mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 557 times more Vitamin A than chickpea - squash has 558ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Squash and chickpeas contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Squash and chickpeas contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more riboflavin and folate. Both chickpeas and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Squash | |
|---|---|---|
| Thiamin | 0.116 MG | 0.072 MG |
| Riboflavin | 0.063 MG | 0.017 MG |
| Niacin | 0.526 MG | 0.969 MG |
| Pantothenic acid | 0.286 MG | 0.359 MG |
| Vitamin B6 | 0.139 MG | 0.124 MG |
| Folate | 172 UG | 19 UG |
Minerals
calcium
Both squash and chickpeas are high in calcium. Chickpea has 20% more calcium than squash - squash has 41mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 382% more iron than squash - squash has 0.6mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both squash and chickpeas are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and squash contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Squash | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.024 G |
| Total | 0.043 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than squash per 100 grams.
| Chickpeas | Squash | |
|---|---|---|
| linoleic acid | 1.113 G | 0.014 G |
| Total | 1.113 G | 0.014 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 (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 squash or chickpeas contain more calories in 100 grams?Chickpea is high in calories and squash has 80% less calories than chickpea - squash has 40 calories in 100g and chickpea has 164 calories.
Does squash or chickpeas have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than chickpea - squash has 10.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does squash or chickpeas contain more calcium?
Both squash and chickpeas are high in calcium. Chickpea has 20% more calcium than squash - squash has 41mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does squash or chickpeas contain more potassium?
Both squash and chickpeas are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and chickpea has 291mg of potassium.