Chickpeas vs. Kale
Nutrition comparison of Cooked Chickpeas and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and kale:
- Both kale and chickpeas are high in calcium, dietary fiber and potassium.
- Chickpea is a great source of iron and protein.
- Kale has more riboflavin, however, chickpea contains more folate.
- Kale has signficantly less carbohydrates than chickpea.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and kale has 79% less calories than chickpea - kale has 35 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Kale | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 65% | 41% |
| Fat | 14% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than chickpea - kale has 4.4g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both kale and chickpeas are high in dietary fiber. Chickpea has 85% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Kale and chickpeas contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 203% more protein than kale - kale has 2.9g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both kale and chickpeas are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 70 times more Vitamin C than chickpea - kale has 93.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than chickpea - kale has 241ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Kale and chickpeas contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 96 times more Vitamin K than chickpea - kale has 389.6ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, however, chickpea contains more folate. Both chickpeas and kale contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Chickpeas | Kale | |
|---|---|---|
| Thiamin | 0.116 MG | 0.113 MG |
| Riboflavin | 0.063 MG | 0.347 MG |
| Niacin | 0.526 MG | 1.18 MG |
| Pantothenic acid | 0.286 MG | 0.37 MG |
| Vitamin B6 | 0.139 MG | 0.147 MG |
| Folate | 172 UG | 62 UG |
Minerals
calcium
Both kale and chickpeas are high in calcium. Kale has 418% more calcium than chickpea - kale has 254mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 81% more iron than kale - kale has 1.6mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both kale and chickpeas are high in potassium. Kale has 20% more potassium than chickpea - kale has 348mg 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, kale has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Kale | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.378 G |
| Total | 0.043 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than kale per 100 grams.
| Chickpeas | Kale | |
|---|---|---|
| linoleic acid | 1.113 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.113 G | 0.294 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 (%) |
Kale 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 kale or chickpeas contain more calories in 100 grams?Chickpea is high in calories and kale has 80% less calories than chickpea - kale has 35 calories in 100g and chickpea has 164 calories.
Does kale or chickpeas have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than chickpea - kale has 4.4g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does kale or chickpeas contain more calcium?
Both kale and chickpeas are high in calcium. Kale has 420% more calcium than chickpea - kale has 254mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does kale or chickpeas contain more potassium?
Both kale and chickpeas are high in potassium. Kale has 20% more potassium than chickpea - kale has 348mg of potassium in 100 grams and chickpea has 291mg of potassium.