Yogurt vs. Chickpeas
Nutrition comparison of Yogurt and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and chickpeas:
- Both yogurt and chickpeas are high in calcium.
- Chickpea has 6.7 times less saturated fat than yogurt.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Yogurt has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 63% less calories than chickpea - yogurt has 61 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to chickpeas for protein. Yogurt has a macronutrient ratio of 22:30:48 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Chickpeas | |
|---|---|---|
| Protein | 22% | 21% |
| Carbohydrates | 30% | 65% |
| Fat | 48% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has signficantly less carbohydrates than chickpea - yogurt has 4.7g 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 more dietary fiber than yogurt - chickpea has 7.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and chickpeas contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 155% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 6.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and chickpeas contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than chickpea - yogurt has 27ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Yogurt and chickpeas contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Yogurt and chickpeas contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Yogurt and chickpeas contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and chickpeas contain significant amounts of pantothenic acid.
| Yogurt | Chickpeas | |
|---|---|---|
| Thiamin | 0.029 MG | 0.116 MG |
| Riboflavin | 0.142 MG | 0.063 MG |
| Niacin | 0.075 MG | 0.526 MG |
| Pantothenic acid | 0.389 MG | 0.286 MG |
| Vitamin B6 | 0.032 MG | 0.139 MG |
| Folate | 7 UG | 172 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and chickpeas are high in calcium. Yogurt has 147% more calcium than chickpea - yogurt has 121mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 56 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 88% more potassium than yogurt - yogurt has 155mg 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, both yogurt and chickpeas contain small amounts of beta-carotene.
| Yogurt | Chickpeas | |
|---|---|---|
| beta-carotene | 5 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.043 G |
| Total | 0.027 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than yogurt per 100 grams.
| Yogurt | Chickpeas | |
|---|---|---|
| linoleic acid | 0.065 G | 1.113 G |
| Total | 0.065 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.
Yogurt 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 yogurt or chickpeas contain more calories in 100 grams?Chickpea is high in calories and yogurt has 60% less calories than chickpea - yogurt has 61 calories in 100g and chickpea has 164 calories.
Does yogurt or chickpeas have more carbohydrates?
By weight, yogurt has signficantly fewer carbohydrates than chickpea - yogurt has 4.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does yogurt or chickpeas contain more calcium?
Both yogurt and chickpeas are high in calcium. Yogurt has 150% more calcium than chickpea - yogurt has 121mg of calcium in 100 grams and chickpea has 49mg of calcium.