Chickpeas vs. Tomato
Nutrition comparison of Cooked Chickpeas and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and tomato:
- Both tomato and chickpeas are high in potassium.
- Chickpea has more thiamin, riboflavin, pantothenic acid and folate.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Tomato has signficantly less carbohydrates than chickpea.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and tomato has 89% less calories than chickpea - tomato has 18 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 tomato per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Tomato | |
|---|---|---|
| Protein | 21% | 17% |
| Carbohydrates | 65% | 75% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than chickpea - tomato has 3.9g 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 533% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Tomato and chickpeas contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 907% more protein than tomato - tomato has 0.88g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both tomato and chickpeas are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 954% more Vitamin C than chickpea - tomato has 13.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Tomato has 41 times more Vitamin A than chickpea - tomato has 42ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Tomato and chickpeas contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Tomato and chickpeas contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, riboflavin, pantothenic acid and folate. Both chickpeas and tomato contain significant amounts of niacin and Vitamin B6.
| Chickpeas | Tomato | |
|---|---|---|
| Thiamin | 0.116 MG | 0.037 MG |
| Riboflavin | 0.063 MG | 0.019 MG |
| Niacin | 0.526 MG | 0.594 MG |
| Pantothenic acid | 0.286 MG | 0.089 MG |
| Vitamin B6 | 0.139 MG | 0.08 MG |
| Folate | 172 UG | 15 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 390% more calcium than tomato - tomato has 10mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 970% more iron than tomato - tomato has 0.27mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both tomato and chickpeas are high in potassium. Chickpea has 23% more potassium than tomato - tomato has 237mg 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 | Tomato | |
|---|---|---|
| beta-carotene | 16 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Chickpeas | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.003 G |
| Total | 0.043 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than tomato per 100 grams.
| Chickpeas | Tomato | |
|---|---|---|
| linoleic acid | 1.113 G | 0.08 G |
| Total | 1.113 G | 0.08 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 (%) |
Tomato 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 tomato or chickpeas contain more calories in 100 grams?Chickpea is high in calories and tomato has 90% less calories than chickpea - tomato has 18 calories in 100g and chickpea has 164 calories.
Does tomato or chickpeas have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than chickpea - tomato has 3.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does tomato or chickpeas contain more potassium?
Both tomato and chickpeas are high in potassium. Chickpea has 20% more potassium than tomato - tomato has 237mg of potassium in 100 grams and chickpea has 291mg of potassium.