Granola vs. Chickpeas
Nutrition comparison of Granola and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and chickpeas:
- Both granola and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chickpea has signficantly less saturated fat than granola.
- Chickpea has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, chickpea contains more folate.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola and chickpeas are high in calories. Granola has 198% more calories than chickpea - granola has 489 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to chickpeas per calorie. Granola has a macronutrient ratio of 11:44:45 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Chickpeas | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 44% | 65% |
| Fat | 45% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and chickpea has 49% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both granola and chickpeas are high in dietary fiber. Granola has 17% more dietary fiber than chickpea - granola has 8.9g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both granola and chickpeas are high in protein. Granola has 54% more protein than chickpea - granola has 13.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both granola and chickpeas are low in trans fat - granola has 0.02g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Granola and chickpeas contain similar amounts of Vitamin C - granola has 1.2mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Granola and chickpeas contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 30 times more Vitamin E than chickpea - granola has 11.1mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Granola and chickpeas contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, chickpea contains more folate.
| Granola | Chickpeas | |
|---|---|---|
| Thiamin | 0.548 MG | 0.116 MG |
| Riboflavin | 0.354 MG | 0.063 MG |
| Niacin | 2.739 MG | 0.526 MG |
| Pantothenic acid | 0.752 MG | 0.286 MG |
| Vitamin B6 | 0.37 MG | 0.139 MG |
| Folate | 84 UG | 172 UG |
Minerals
calcium
Both granola and chickpeas are high in calcium. Granola has 55% more calcium than chickpea - granola has 76mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both granola and chickpeas are high in iron. Granola has 37% more iron than chickpea - granola has 4mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both granola and chickpeas are high in potassium. Granola has 85% more potassium than chickpea - granola has 539mg 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 granola and chickpeas contain small amounts of beta-carotene.
| Granola | Chickpeas | |
|---|---|---|
| beta-carotene | 11 UG | 16 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Granola | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.043 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than chickpea per 100 grams.
| Granola | Chickpeas | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 1.113 G |
| Total | 7.247 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.
Granola 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 granola or chickpeas contain more calories in 100 grams?Both granola and chickpeas are high in calories. Granola has 200% more calories than chickpea - granola has 489 calories in 100g and chickpea has 164 calories.
Does granola or chickpeas have more carbohydrates?
By weight, granola is high in carbohydrates and chickpea has 50% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does granola or chickpeas contain more calcium?
Both granola and chickpeas are high in calcium. Granola has 60% more calcium than chickpea - granola has 76mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does granola or chickpeas contain more iron?
Both granola and chickpeas are high in iron. Granola has 40% more iron than chickpea - granola has 4mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does granola or chickpeas contain more potassium?
Both granola and chickpeas are high in potassium. Granola has 90% more potassium than chickpea - granola has 539mg of potassium in 100 grams and chickpea has 291mg of potassium.