Mango vs. Chickpeas
Nutrition comparison of Mango and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and chickpeas:
- Chickpea has 65% less sugar than mango.
- Chickpea has more thiamin and folate.
- Chickpea is a great source of calcium, iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) 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
Chickpea is high in calories and mango has 63% less calories than chickpea - mango has 60 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and lighter in fat compared to chickpeas per calorie. Mango has a macronutrient ratio of 5:90:5 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Chickpeas | |
|---|---|---|
| Protein | 5% | 21% |
| Carbohydrates | 90% | 65% |
| Fat | 5% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 45% less carbohydrates than chickpea - mango has 15g 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 375% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Chickpea has 65% less sugar than mango - mango has 13.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 980% more protein than mango - mango has 0.82g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both mango and chickpeas are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 27 times more Vitamin C than chickpea - mango has 36.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Mango has 53 times more Vitamin A than chickpea - mango has 54ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Mango and chickpeas contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Mango and chickpeas contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin and folate. Both mango and chickpeas contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Chickpeas | |
|---|---|---|
| Thiamin | 0.028 MG | 0.116 MG |
| Riboflavin | 0.038 MG | 0.063 MG |
| Niacin | 0.669 MG | 0.526 MG |
| Pantothenic acid | 0.197 MG | 0.286 MG |
| Vitamin B6 | 0.119 MG | 0.139 MG |
| Folate | 43 UG | 172 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 345% more calcium than mango - mango has 11mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 17 times more iron than mango - mango has 0.16mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 73% more potassium than mango - mango has 168mg 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,
| Mango | Chickpeas | |
|---|---|---|
| beta-carotene | 640 UG | 16 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Mango | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.043 G |
| Total | 0.051 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than mango per 100 grams.
| Mango | Chickpeas | |
|---|---|---|
| linoleic acid | 0.019 G | 1.113 G |
| Total | 0.019 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.
Mango 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 mango or chickpeas contain more calories in 100 grams?Chickpea is high in calories and mango has 60% less calories than chickpea - mango has 60 calories in 100g and chickpea has 164 calories.
Does mango or chickpeas have more carbohydrates?
By weight, mango has 50% fewer carbohydrates than chickpea - mango has 15g of carbs for 100g and chickpea has 27.4g of carbohydrates.