Chickpeas vs. Peanut Butter
Nutrition comparison of Cooked Chickpeas and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and peanut butter:
- Both chickpeas and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Chickpea is a great source of iron.
- Peanut butter has more niacin, pantothenic acid and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chickpeas and peanut butter are high in calories. Peanut butter has 259% more calories than chickpea - chickpea has 164 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Peanut Butter | |
|---|---|---|
| Protein | 21% | 15% |
| Carbohydrates | 65% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Chickpeas and peanut butter contain similar amounts of carbs - chickpea has 27.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both chickpeas and peanut butter are high in dietary fiber. Peanut butter has a little more dietary fiber (5%) than chickpea by weight - chickpea has 7.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Chickpeas and peanut butter contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both chickpeas and peanut butter are high in protein. Peanut butter has 172% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and chickpea has 96% less saturated fat than peanut butter - chickpea has 0.27g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than peanut butter - chickpea has 1.3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Chickpeas and peanut butter contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than chickpea - chickpea has 0.35mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Chickpeas and peanut butter contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid and Vitamin B6. Both chickpeas and peanut butter contain significant amounts of thiamin, riboflavin and folate.
| Chickpeas | Peanut Butter | |
|---|---|---|
| Thiamin | 0.116 MG | 0.106 MG |
| Riboflavin | 0.063 MG | 0.111 MG |
| Niacin | 0.526 MG | 13.696 MG |
| Pantothenic acid | 0.286 MG | 1.118 MG |
| Vitamin B6 | 0.139 MG | 0.418 MG |
| Folate | 172 UG | 92 UG |
Minerals
calcium
Both chickpeas and peanut butter are high in calcium. Chickpea has a little more calcium (9%) than peanut butter by weight - chickpea has 49mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Chickpea is a great source of iron and it has 52% more iron than peanut butter - chickpea has 2.9mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both chickpeas and peanut butter are high in potassium. Peanut butter has 156% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.078 G |
| Total | 0.043 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Peanut Butter | |
|---|---|---|
| linoleic acid | 1.113 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 1.113 G | 14.494 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 Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Peanut Butter 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 chickpeas or peanut butter contain more calories in 100 grams?Both chickpeas and peanut butter are high in calories. Peanut butter has 260% more calories than chickpea - chickpea has 164 calories in 100g and peanut butter has 589 calories.
Does chickpeas or peanut butter have more carbohydrates?
By weight, chickpeas and peanut butter contain similar amounts of carbs - chickpea has 27.4g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does chickpeas or peanut butter contain more calcium?
Both chickpeas and peanut butter are high in calcium. Chickpea has a little more calcium ( 10%) than peanut butter by weight - chickpea has 49mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does chickpeas or peanut butter contain more potassium?
Both chickpeas and peanut butter are high in potassium. Peanut butter has 160% more potassium than chickpea - chickpea has 291mg of potassium in 100 grams and peanut butter has 745mg of potassium.