Chickpeas vs. Hemp Seeds
Nutrition comparison of Cooked Chickpeas and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and hemp seeds:
- Both hemp seeds and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chickpea has signficantly less saturated fat than hemp seed.
- Hemp seed has 68% less carbohydrates than chickpea.
- Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more pantothenic acid.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and chickpeas are high in calories. Hemp seed has 237% more calories than chickpea - hemp seed has 553 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much heavier in carbs, much lighter in fat and similar to hemp seeds for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Hemp Seeds | |
|---|---|---|
| Protein | 21% | 21% |
| Carbohydrates | 65% | 6% |
| Fat | 14% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 68% less carbohydrates than chickpea - hemp seed has 8.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both hemp seeds and chickpeas are high in dietary fiber. Chickpea has 90% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Hemp seeds and chickpeas contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both hemp seeds and chickpeas are high in protein. Hemp seed has 256% more protein than chickpea - hemp seed has 31.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and chickpeas contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Hemp seeds and chickpeas contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Hemp seeds and chickpeas contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and hemp seeds contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin and Vitamin B6, however, chickpea contains more pantothenic acid. Both chickpeas and hemp seeds contain significant amounts of folate.
| Chickpeas | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.116 MG | 1.275 MG |
| Riboflavin | 0.063 MG | 0.285 MG |
| Niacin | 0.526 MG | 9.2 MG |
| Pantothenic acid | 0.286 MG | ~ |
| Vitamin B6 | 0.139 MG | 0.6 MG |
| Folate | 172 UG | 110 UG |
Minerals
calcium
Both hemp seeds and chickpeas are high in calcium. Hemp seed has 43% more calcium than chickpea - hemp seed has 70mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both hemp seeds and chickpeas are high in iron. Hemp seed has 175% more iron than chickpea - hemp seed has 8mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both hemp seeds and chickpeas are high in potassium. Hemp seed has 312% more potassium than chickpea - hemp seed has 1200mg 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 chickpeas and hemp seeds contain small amounts of beta-carotene.
| Chickpeas | Hemp Seeds | |
|---|---|---|
| beta-carotene | 16 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 10.024 G |
| Total | 0.043 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Hemp Seeds | |
|---|---|---|
| linoleic acid | 1.113 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 1.113 G | 28.799 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: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Hemp Seeds (Seeds, hemp seed, hulled) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or chickpeas contain more calories in 100 grams?Both hemp seeds and chickpeas are high in calories. Hemp seed has 240% more calories than chickpea - hemp seed has 553 calories in 100g and chickpea has 164 calories.
Does hemp seeds or chickpeas have more carbohydrates?
By weight, hemp seed has 70% fewer carbohydrates than chickpea - hemp seed has 8.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does hemp seeds or chickpeas contain more calcium?
Both hemp seeds and chickpeas are high in calcium. Hemp seed has 40% more calcium than chickpea - hemp seed has 70mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does hemp seeds or chickpeas contain more iron?
Both hemp seeds and chickpeas are high in iron. Hemp seed has 180% more iron than chickpea - hemp seed has 8mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does hemp seeds or chickpeas contain more potassium?
Both hemp seeds and chickpeas are high in potassium. Hemp seed has 310% more potassium than chickpea - hemp seed has 1200mg of potassium in 100 grams and chickpea has 291mg of potassium.