Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and chickpeas:
Both chickpeas and salmon are high in calories. Chickpea has 29% more calories than salmon - chickpea has 164 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and heavier in fat compared to chickpeas per calorie. Salmon has a macronutrient ratio of 67:0:33 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Salmon | Chickpeas | |
---|---|---|
Protein | 67% | 21% |
Carbohydrates | ~ | 65% |
Fat | 33% | 14% |
Alcohol | ~ | ~ |
Salmon has signficantly less carbohydrates than chickpea - chickpea has 27.4g of total carbs per 100 grams and salmon does not contain significant amounts.
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than salmon - chickpea has 7.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Salmon has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and salmon does not contain significant amounts.
Both chickpeas and salmon are high in protein. Salmon has 131% more protein than chickpea - chickpea has 8.9g of protein per 100 grams and salmon has 20.5g of protein.
Both chickpeas and salmon are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and chickpeas are low in trans fat - salmon has 0.03g of trans fat per 100 grams and chickpea does not contain significant amounts.
Chickpea has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Chickpea has more Vitamin C than salmon - chickpea has 1.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Salmon has 34 times more Vitamin A than chickpea - chickpea has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than chickpea - salmon has 435iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Chickpeas and salmon contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Chickpeas and salmon contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, chickpea contains more folate. Both salmon and chickpeas contain significant amounts of thiamin and riboflavin.
Salmon | Chickpeas | |
---|---|---|
Thiamin | 0.08 MG | 0.116 MG |
Riboflavin | 0.105 MG | 0.063 MG |
Niacin | 7.995 MG | 0.526 MG |
Pantothenic acid | 1.03 MG | 0.286 MG |
Vitamin B6 | 0.611 MG | 0.139 MG |
Folate | 4 UG | 172 UG |
Vitamin B12 | 4.15 UG | ~ |
Chickpea is a great source of calcium and it has 600% more calcium than salmon - chickpea has 49mg of calcium per 100 grams and salmon has 7mg of calcium.
Chickpea is a great source of iron and it has 661% more iron than salmon - chickpea has 2.9mg of iron per 100 grams and salmon has 0.38mg of iron.
Both chickpeas and salmon are high in potassium. Salmon has 26% more potassium than chickpea - chickpea has 291mg of potassium per 100 grams and salmon has 366mg of potassium.
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than chickpea per 100 grams. Both salmon and chickpeas contain significant amounts of alpha linoleic acid (ALA).
Salmon | Chickpeas | |
---|---|---|
alpha linoleic acid | 0.047 G | 0.043 G |
DHA | 0.333 G | ~ |
EPA | 0.182 G | ~ |
DPA | 0.047 G | ~ |
Total | 0.609 G | 0.043 G |
Comparing omega-6 fatty acids, chickpea has more linoleic acid than salmon per 100 grams.
Salmon | Chickpeas | |
---|---|---|
other omega 6 | 0.004 G | ~ |
linoleic acid | 0.081 G | 1.113 G |
Total | 0.085 G | 1.113 G |
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.
Salmon g
()
|
Daily Values (%) |
Cooked Chickpeas 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 | |||