Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and chickpeas:
Chickpea is high in calories and skim milk has 79% less calories than chickpea - skim milk has 34 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to chickpeas per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Skim Milk | Chickpeas | |
---|---|---|
Protein | 40% | 21% |
Carbohydrates | 58% | 65% |
Fat | 2% | 14% |
Alcohol | ~ | ~ |
Skim milk has signficantly less carbohydrates than chickpea - skim milk has 5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
Chickpea is an excellent source of dietary fiber and it has more dietary fiber than skim milk - chickpea has 7.6g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
Skim milk and chickpeas contain similar amounts of sugar - skim milk has 5.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Chickpea is a great source of protein and it has 163% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and chickpea has 8.9g of protein.
Both skim milk and chickpeas are low in saturated fat - skim milk has 0.06g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Both skim milk and chickpeas are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Chickpea has more Vitamin C than skim milk - chickpea has 1.3mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Skim milk has 60 times more Vitamin A than chickpea - skim milk has 61ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Skim milk has more Vitamin D than chickpea - skim milk has 47iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Skim milk and chickpeas contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Chickpeas and skim milk contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more riboflavin and Vitamin B12. Both skim milk and chickpeas contain significant amounts of pantothenic acid.
Skim Milk | Chickpeas | |
---|---|---|
Thiamin | 0.045 MG | 0.116 MG |
Riboflavin | 0.182 MG | 0.063 MG |
Niacin | 0.094 MG | 0.526 MG |
Pantothenic acid | 0.357 MG | 0.286 MG |
Vitamin B6 | 0.037 MG | 0.139 MG |
Folate | 5 UG | 172 UG |
Vitamin B12 | 0.5 UG | ~ |
Both skim milk and chickpeas are high in calcium. Skim milk has 149% more calcium than chickpea - skim milk has 122mg of calcium per 100 grams and chickpea has 49mg of calcium.
Chickpea is a great source of iron and it has 95 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and chickpea has 2.9mg of iron.
Chickpea is a great source of potassium and it has 87% more potassium than skim milk - skim milk has 156mg of potassium per 100 grams and chickpea has 291mg of potassium.
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than skim milk per 100 grams.
Skim Milk | Chickpeas | |
---|---|---|
alpha linoleic acid | 0.001 G | 0.043 G |
Total | 0.001 G | 0.043 G |
Comparing omega-6 fatty acids, chickpea has more linoleic acid than skim milk per 100 grams.
Skim Milk | Chickpeas | |
---|---|---|
linoleic acid | 0.002 G | 1.113 G |
Total | 0.002 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.
Skim Milk 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 | |||