Feta Cheese vs. Chickpeas
Nutrition comparison of Feta Cheese and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and chickpeas:
- Both feta cheese and chickpeas are high in calcium, calories and protein.
- Chickpea is a great source of iron and potassium.
- Chickpea is an excellent source of dietary fiber.
- Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate.
- Feta cheese has signficantly less carbohydrates than chickpea.
- Feta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) 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 feta cheese and chickpeas are high in calories. Feta cheese has 62% more calories than chickpea - feta cheese has 265 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, feta cheese is much lighter in carbs, much heavier in fat and similar to chickpeas for protein. Feta cheese has a macronutrient ratio of 21:6:73 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Chickpeas | |
|---|---|---|
| Protein | 21% | 21% |
| Carbohydrates | 6% | 65% |
| Fat | 73% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Feta cheese has signficantly less carbohydrates than chickpea - feta cheese 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 more dietary fiber than feta cheese - chickpea has 7.6g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and chickpeas are high in protein. Feta cheese has 60% more protein than chickpea - feta cheese has 14.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and chickpea has 98% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than feta cheese - chickpea has 1.3mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than chickpea - feta cheese has 125ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than chickpea - feta cheese has 16iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Feta cheese and chickpeas contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Feta cheese and chickpeas contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both feta cheese and chickpeas contain significant amounts of thiamin and niacin.
| Feta Cheese | Chickpeas | |
|---|---|---|
| Thiamin | 0.154 MG | 0.116 MG |
| Riboflavin | 0.844 MG | 0.063 MG |
| Niacin | 0.991 MG | 0.526 MG |
| Pantothenic acid | 0.967 MG | 0.286 MG |
| Vitamin B6 | 0.424 MG | 0.139 MG |
| Folate | 32 UG | 172 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both feta cheese and chickpeas are high in calcium. Feta cheese has 906% more calcium than chickpea - feta cheese has 493mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 345% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 369% more potassium than feta cheese - feta cheese has 62mg 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 feta cheese and chickpeas contain small amounts of beta-carotene.
| Feta Cheese | Chickpeas | |
|---|---|---|
| beta-carotene | 3 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Feta Cheese | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.043 G |
| Total | 0.265 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Chickpeas | |
|---|---|---|
| linoleic acid | 0.326 G | 1.113 G |
| Total | 0.326 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.
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Feta Cheese g
()
|
Daily Values (%) |
Cooked Chickpeas 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
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 % | |
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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% |
|
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% |
|
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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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 feta cheese or chickpeas contain more calories in 100 grams?Both feta cheese and chickpeas are high in calories. Feta cheese has 60% more calories than chickpea - feta cheese has 265 calories in 100g and chickpea has 164 calories.
Does feta cheese or chickpeas have more carbohydrates?
By weight, feta cheese has signficantly fewer carbohydrates than chickpea - feta cheese has 3.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does feta cheese or chickpeas contain more calcium?
Both feta cheese and chickpeas are high in calcium. Feta cheese has 910% more calcium than chickpea - feta cheese has 493mg of calcium in 100 grams and chickpea has 49mg of calcium.