Couscous vs. Chickpeas
Nutrition comparison of Cooked Couscous and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
couscous
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in couscous and chickpeas:
- Both couscous and chickpeas are high in calories.
- Chickpea has more riboflavin, Vitamin B6 and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Couscous has 47 times less sugar than chickpea.
USDA sources for nutritional information: Couscous (Couscous, cooked) 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
Both couscous and chickpeas are high in calories. Chickpea has 46% more calories than couscous - couscous has 112 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, couscous is lighter in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie. Couscous has a macronutrient ratio of 14:85:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Couscous | Chickpeas | |
|---|---|---|
| Protein | 14% | 21% |
| Carbohydrates | 85% | 65% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Couscous and chickpeas contain similar amounts of carbs - couscous has 23.2g 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 443% more dietary fiber than couscous - couscous has 1.4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Couscous has 47 times less sugar than chickpea - couscous has 0.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 134% more protein than couscous - couscous has 3.8g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both couscous and chickpeas are low in saturated fat - couscous has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than couscous - chickpea has 1.3mg of Vitamin C per 100 grams and couscous does not contain significant amounts.
Vitamin A
Chickpeas and couscous contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and couscous does not contain significant amounts.
Vitamin E
Couscous and chickpeas contain similar amounts of Vitamin E - couscous has 0.13mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Couscous and chickpeas contain similar amounts of Vitamin K - couscous has 0.1ug 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 couscous and chickpeas contain significant amounts of thiamin, niacin and pantothenic acid.
| Couscous | Chickpeas | |
|---|---|---|
| Thiamin | 0.063 MG | 0.116 MG |
| Riboflavin | 0.027 MG | 0.063 MG |
| Niacin | 0.983 MG | 0.526 MG |
| Pantothenic acid | 0.371 MG | 0.286 MG |
| Vitamin B6 | 0.051 MG | 0.139 MG |
| Folate | 15 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 513% more calcium than couscous - couscous has 8mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 661% more iron than couscous - couscous has 0.38mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 402% more potassium than couscous - couscous has 58mg 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, chickpea has more alpha linoleic acid (ALA) than couscous per 100 grams.
| Couscous | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.043 G |
| Total | 0.003 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than couscous per 100 grams.
| Couscous | Chickpeas | |
|---|---|---|
| linoleic acid | 0.06 G | 1.113 G |
| Total | 0.06 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.
Cooked Couscous 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 couscous or chickpeas contain more calories in 100 grams?Both couscous and chickpeas are high in calories. Chickpea has 50% more calories than couscous - couscous has 112 calories in 100g and chickpea has 164 calories.
Does couscous or chickpeas have more carbohydrates?
By weight, couscous and chickpeas contain similar amounts of carbs - couscous has 23.2g of carbs for 100g and chickpea has 27.4g of carbohydrates.