Chickpeas vs. Coconut
Nutrition comparison of Cooked Chickpeas and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and coconut:
- Both coconut and chickpeas are high in calories, dietary fiber, iron and potassium.
- Chickpea has more riboflavin, Vitamin B6 and folate.
- Chickpea is a great source of calcium and protein.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and chickpeas are high in calories. Coconut has 116% more calories than chickpea - coconut has 354 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Coconut | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 65% | 16% |
| Fat | 14% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 44% less carbohydrates than chickpea - coconut has 15.2g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both coconut and chickpeas are high in dietary fiber. Coconut has 18% more dietary fiber than chickpea - coconut has 9g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Coconut and chickpeas contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 166% more protein than coconut - coconut has 3.3g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Coconut is high in saturated fat and chickpea has 99% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Coconut and chickpeas contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and coconut contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and chickpeas contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Coconut and chickpeas contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more riboflavin, Vitamin B6 and folate. Both chickpeas and coconut contain significant amounts of thiamin, niacin and pantothenic acid.
| Chickpeas | Coconut | |
|---|---|---|
| Thiamin | 0.116 MG | 0.066 MG |
| Riboflavin | 0.063 MG | 0.02 MG |
| Niacin | 0.526 MG | 0.54 MG |
| Pantothenic acid | 0.286 MG | 0.3 MG |
| Vitamin B6 | 0.139 MG | 0.054 MG |
| Folate | 172 UG | 26 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 250% more calcium than coconut - coconut has 14mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both coconut and chickpeas are high in iron. Chickpea has 19% more iron than coconut - coconut has 2.4mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both coconut and chickpeas are high in potassium. Coconut has 22% more potassium than chickpea - coconut has 356mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than coconut per 100 grams.
| Chickpeas | Coconut | |
|---|---|---|
| linoleic acid | 1.113 G | 0.366 G |
| Total | 1.113 G | 0.366 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 (%) |
Coconut 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| 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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 coconut or chickpeas contain more calories in 100 grams?Both coconut and chickpeas are high in calories. Coconut has 120% more calories than chickpea - coconut has 354 calories in 100g and chickpea has 164 calories.
Does coconut or chickpeas have more carbohydrates?
By weight, coconut has 40% fewer carbohydrates than chickpea - coconut has 15.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does coconut or chickpeas contain more iron?
Both coconut and chickpeas are high in iron. Chickpea has 20% more iron than coconut - coconut has 2.4mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does coconut or chickpeas contain more potassium?
Both coconut and chickpeas are high in potassium. Coconut has 20% more potassium than chickpea - coconut has 356mg of potassium in 100 grams and chickpea has 291mg of potassium.