Chickpeas vs. Russet Potato
Nutrition comparison of Cooked Chickpeas and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and russet potato:
- Both russet potato and chickpeas are high in potassium.
- Chickpea is a great source of calcium, iron and protein.
- Chickpea is an excellent source of dietary fiber.
- Russet potato has 6.7 times less sugar than chickpea.
- Russet potato has more Vitamin B6, however, chickpea contains more folate.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and russet potato has 52% less calories than chickpea - russet potato has 79 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Russet Potato | |
|---|---|---|
| Protein | 21% | 11% |
| Carbohydrates | 65% | 89% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 34% less carbohydrates than chickpea - russet potato has 18.1g 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 485% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Russet potato has 6.7 times less sugar than chickpea - russet potato has 0.62g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 314% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both russet potato and chickpeas are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Russet potato has 338% more Vitamin C than chickpea - russet potato has 5.7mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Chickpeas and russet potato contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and chickpeas contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Russet potato and chickpeas contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Russet potato has more Vitamin B6, however, chickpea contains more folate. Both chickpeas and russet potato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Chickpeas | Russet Potato | |
|---|---|---|
| Thiamin | 0.116 MG | 0.082 MG |
| Riboflavin | 0.063 MG | 0.033 MG |
| Niacin | 0.526 MG | 1.035 MG |
| Pantothenic acid | 0.286 MG | 0.301 MG |
| Vitamin B6 | 0.139 MG | 0.345 MG |
| Folate | 172 UG | 14 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 277% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 236% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both russet potato and chickpeas are high in potassium. Russet potato has 43% more potassium than chickpea - russet potato has 417mg 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, chickpea has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Chickpeas | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than russet potato per 100 grams.
| Chickpeas | Russet Potato | |
|---|---|---|
| linoleic acid | 1.113 G | 0.032 G |
| Total | 1.113 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or chickpeas contain more calories in 100 grams?Chickpea is high in calories and russet potato has 50% less calories than chickpea - russet potato has 79 calories in 100g and chickpea has 164 calories.
Does russet potato or chickpeas have more carbohydrates?
By weight, russet potato has 30% fewer carbohydrates than chickpea - russet potato has 18.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does russet potato or chickpeas contain more potassium?
Both russet potato and chickpeas are high in potassium. Russet potato has 40% more potassium than chickpea - russet potato has 417mg of potassium in 100 grams and chickpea has 291mg of potassium.