Chickpeas vs. Pork
Nutrition comparison of Cooked Chickpeas and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and pork:
- Both pork and chickpeas are high in calories, potassium and protein.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, chickpea contains more folate.
- Pork has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and chickpeas are high in calories. Pork has 81% more calories than chickpea - pork has 297 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Pork | |
|---|---|---|
| Protein | 21% | 36% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than pork - chickpea has 7.6g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and chickpeas are high in protein. Pork has 190% more protein than chickpea - pork has 25.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and chickpea has 97% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Pork and chickpeas contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Pork and chickpeas contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than chickpea - pork has 21iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Pork and chickpeas contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and pork contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both chickpeas and pork contain significant amounts of pantothenic acid.
| Chickpeas | Pork | |
|---|---|---|
| Thiamin | 0.116 MG | 0.706 MG |
| Riboflavin | 0.063 MG | 0.22 MG |
| Niacin | 0.526 MG | 4.206 MG |
| Pantothenic acid | 0.286 MG | 0.52 MG |
| Vitamin B6 | 0.139 MG | 0.391 MG |
| Folate | 172 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 123% more calcium than pork - pork has 22mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 124% more iron than pork - pork has 1.3mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both pork and chickpeas are high in potassium. Pork has 24% more potassium than chickpea - pork has 362mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and pork contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Pork | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.07 G |
| Total | 0.043 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and pork contain significant amounts of linoleic acid.
| Chickpeas | Pork | |
|---|---|---|
| linoleic acid | 1.113 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 1.113 G | 1.72 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 (%) |
Cooked Pork 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 pork or chickpeas contain more calories in 100 grams?Both pork and chickpeas are high in calories. Pork has 80% more calories than chickpea - pork has 297 calories in 100g and chickpea has 164 calories.
Is pork or chickpeas better for protein?
Both pork and chickpeas are high in protein. Pork has 190% more protein than chickpea - pork has 25.7g of protein per 100 grams and chickpea has 8.9g of protein.
Does chickpeas or pork have more carbohydrates?
By weight, pork has signficantly fewer carbohydrates than chickpea - chickpea has 27.4g of carbs for 100g and pork has no carbs..
Does pork or chickpeas contain more potassium?
Both pork and chickpeas are high in potassium. Pork has 20% more potassium than chickpea - pork has 362mg of potassium in 100 grams and chickpea has 291mg of potassium.