Mushroom vs. Chickpeas
Nutrition comparison of Mushroom and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and chickpeas:
- Both chickpeas and mushroom are high in potassium.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, chickpea contains more folate.
- Mushroom has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Mushroom (Mushrooms, white, 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 mushroom has 87% less calories than chickpea - chickpea has 164 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, lighter in carbs and lighter in fat compared to chickpeas per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Chickpeas | |
|---|---|---|
| Protein | 44% | 21% |
| Carbohydrates | 47% | 65% |
| Fat | 9% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has 660% more dietary fiber than mushroom - chickpea has 7.6g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Chickpeas and mushroom contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 187% more protein than mushroom - chickpea has 8.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both chickpeas and mushroom are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Chickpeas and mushroom contain similar amounts of Vitamin C - chickpea has 1.3mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Chickpeas and mushroom contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than chickpea - mushroom has 7iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Chickpeas and mushroom contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Chickpeas and mushroom contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, chickpea contains more folate. Both mushroom and chickpeas contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Chickpeas | |
|---|---|---|
| Thiamin | 0.081 MG | 0.116 MG |
| Riboflavin | 0.402 MG | 0.063 MG |
| Niacin | 3.607 MG | 0.526 MG |
| Pantothenic acid | 1.497 MG | 0.286 MG |
| Vitamin B6 | 0.104 MG | 0.139 MG |
| Folate | 17 UG | 172 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Chickpea is a great source of calcium and it has 15 times more calcium than mushroom - chickpea has 49mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Chickpea is a great source of iron and it has 478% more iron than mushroom - chickpea has 2.9mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both chickpeas and mushroom are high in potassium. Chickpea is very similar to chickpea for potassium - chickpea has 291mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than mushroom per 100 grams.
| Mushroom | Chickpeas | |
|---|---|---|
| linoleic acid | 0.16 G | 1.113 G |
| Total | 0.16 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.
Mushroom 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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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 % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chickpeas or mushroom contain more calories in 100 grams?Chickpea is high in calories and mushroom has 90% less calories than chickpea - chickpea has 164 calories in 100g and mushroom has 22 calories.
Is chickpeas or mushroom better for protein?
Chickpea is a great source of protein and it has 190% more protein than mushroom - chickpea has 8.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does chickpeas or mushroom have more carbohydrates?
By weight, mushroom has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does chickpeas or mushroom contain more potassium?
Both chickpeas and mushroom are high in potassium. Chickpea is very similar to chickpea for potassium - chickpea has 291mg of potassium in 100 grams and mushroom has 318mg of potassium.