Chickpeas vs. Yellow Corn
Nutrition comparison of Cooked Chickpeas and Cooked Yellow Corn
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
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and yellow corn:
- Both yellow corn and chickpeas are high in dietary fiber and potassium.
- Chickpea is a great source of calcium, iron and protein.
- Yellow corn has more niacin and pantothenic acid, however, chickpea contains more folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and yellow corn has 41% less calories than chickpea - yellow corn has 96 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, lighter in carbs and similar to yellow corn for fat. Chickpeas has a macronutrient ratio of 21:65:14 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Yellow Corn | |
|---|---|---|
| Protein | 21% | 12% |
| Carbohydrates | 65% | 76% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn has 23% less carbohydrates than chickpea - yellow corn has 21g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both yellow corn and chickpeas are high in dietary fiber. Chickpea has 217% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Yellow corn and chickpeas contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 160% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both yellow corn and chickpeas are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 323% more Vitamin C than chickpea - yellow corn has 5.5mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Yellow corn and chickpeas contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Yellow corn and chickpeas contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Yellow corn and chickpeas contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, chickpea contains more folate. Both chickpeas and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Chickpeas | Yellow Corn | |
|---|---|---|
| Thiamin | 0.116 MG | 0.093 MG |
| Riboflavin | 0.063 MG | 0.057 MG |
| Niacin | 0.526 MG | 1.683 MG |
| Pantothenic acid | 0.286 MG | 0.792 MG |
| Vitamin B6 | 0.139 MG | 0.139 MG |
| Folate | 172 UG | 23 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 15 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 542% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both yellow corn and chickpeas are high in potassium. Chickpea has 33% more potassium than yellow corn - yellow corn has 218mg 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 | Yellow Corn | |
|---|---|---|
| beta-carotene | 16 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Chickpeas | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.018 G |
| Total | 0.043 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and yellow corn contain significant amounts of linoleic acid.
| Chickpeas | Yellow Corn | |
|---|---|---|
| linoleic acid | 1.113 G | 0.586 G |
| Total | 1.113 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or chickpeas contain more calories in 100 grams?Chickpea is high in calories and yellow corn has 40% less calories than chickpea - yellow corn has 96 calories in 100g and chickpea has 164 calories.
Does yellow corn or chickpeas have more carbohydrates?
By weight, yellow corn has 20% fewer carbohydrates than chickpea - yellow corn has 21g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does yellow corn or chickpeas contain more potassium?
Both yellow corn and chickpeas are high in potassium. Chickpea has 30% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and chickpea has 291mg of potassium.