Ricotta Cheese vs. Chickpeas
Nutrition comparison of Ricotta Cheese and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ricotta cheese
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ricotta cheese and chickpeas:
- Both ricotta cheese and chickpeas are high in calcium, calories and potassium.
- Chickpea has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron.
- Chickpea is an excellent source of dietary fiber.
- Ricotta cheese has 16.7 times less sugar than chickpea.
- Ricotta cheese has 73% less carbohydrates than chickpea.
- Ricotta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Ricotta Cheese (Cheese, ricotta, whole milk) 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
Both ricotta cheese and chickpeas are high in calories. Ricotta cheese is very similar to ricotta cheese for calories - ricotta cheese has 150 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, ricotta cheese is much lighter in carbs, much heavier in fat and similar to chickpeas for protein. Ricotta cheese has a macronutrient ratio of 20:19:61 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ricotta Cheese | Chickpeas | |
|---|---|---|
| Protein | 20% | 21% |
| Carbohydrates | 19% | 65% |
| Fat | 61% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Ricotta cheese has 73% less carbohydrates than chickpea - ricotta cheese has 7.3g 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 more dietary fiber than ricotta cheese - chickpea has 7.6g of dietary fiber per 100 grams and ricotta cheese does not contain significant amounts.
sugar
Ricotta cheese has 16.7 times less sugar than chickpea - ricotta cheese has 0.27g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Ricotta cheese and chickpeas contain similar amounts of protein - ricotta cheese has 7.5g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Ricotta cheese is high in saturated fat and chickpea has 96% less saturated fat than ricotta cheese - ricotta cheese has 6.4g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both ricotta cheese and chickpeas are low in trans fat - ricotta cheese has 0.33g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has less cholesterol than ricotta cheese - ricotta cheese has 49mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than ricotta cheese - chickpea has 1.3mg of Vitamin C per 100 grams and ricotta cheese does not contain significant amounts.
Vitamin A
Ricotta cheese is a great source of Vitamin A and it has 119 times more Vitamin A than chickpea - ricotta cheese has 120ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Ricotta cheese has more Vitamin D than chickpea - ricotta cheese has 10iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Ricotta cheese and chickpeas contain similar amounts of Vitamin E - ricotta cheese has 0.11mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Ricotta cheese and chickpeas contain similar amounts of Vitamin K - ricotta cheese has 1.1ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin and folate, however, ricotta cheese contains more riboflavin and Vitamin B12. Both ricotta cheese and chickpeas contain significant amounts of pantothenic acid and Vitamin B6.
| Ricotta Cheese | Chickpeas | |
|---|---|---|
| Thiamin | 0.013 MG | 0.116 MG |
| Riboflavin | 0.298 MG | 0.063 MG |
| Niacin | 0.137 MG | 0.526 MG |
| Pantothenic acid | 0.461 MG | 0.286 MG |
| Vitamin B6 | 0.097 MG | 0.139 MG |
| Folate | 4 UG | 172 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both ricotta cheese and chickpeas are high in calcium. Ricotta cheese has 320% more calcium than chickpea - ricotta cheese has 206mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 21 times more iron than ricotta cheese - ricotta cheese has 0.13mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both ricotta cheese and chickpeas are high in potassium. Chickpea has 33% more potassium than ricotta cheese - ricotta cheese has 219mg 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, both ricotta cheese and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Ricotta Cheese | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.043 G |
| DHA | 0.001 G | ~ |
| EPA | 0.004 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.054 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than ricotta cheese per 100 grams.
| Ricotta Cheese | Chickpeas | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.356 G | 1.113 G |
| Total | 0.368 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.
Note: The specific food items compared are: Ricotta Cheese (Cheese, ricotta, whole milk) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Ricotta Cheese g
()
|
Daily Values (%) |
Cooked Chickpeas g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 ricotta cheese or chickpeas contain more calories in 100 grams?Both ricotta cheese and chickpeas are high in calories. Ricotta cheese is quite similar to ricotta cheese for calories - ricotta cheese has 150 calories in 100g and chickpea has 164 calories.
Does ricotta cheese or chickpeas have more carbohydrates?
By weight, ricotta cheese has 70% fewer carbohydrates than chickpea - ricotta cheese has 7.3g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does ricotta cheese or chickpeas contain more calcium?
Both ricotta cheese and chickpeas are high in calcium. Ricotta cheese has 320% more calcium than chickpea - ricotta cheese has 206mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does ricotta cheese or chickpeas contain more potassium?
Both ricotta cheese and chickpeas are high in potassium. Chickpea has 30% more potassium than ricotta cheese - ricotta cheese has 219mg of potassium in 100 grams and chickpea has 291mg of potassium.