Chickpeas vs. Sweet Potatoes
Nutrition comparison of Cooked Chickpeas and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and sweet potatoes:
- Both sweet potatoes and chickpeas are high in dietary fiber and potassium.
- Chickpea is a great source of calcium, iron and protein.
- Sweet potato has more pantothenic acid, however, chickpea contains more folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and sweet potato has 48% less calories than chickpea - sweet potato has 86 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 sweet potatoes per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Sweet Potatoes | |
|---|---|---|
| Protein | 21% | 7% |
| Carbohydrates | 65% | 92% |
| Fat | 14% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potato has 27% less carbohydrates than chickpea - sweet potato has 20.1g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both sweet potatoes and chickpeas are high in dietary fiber. Chickpea has 153% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Sweet potatoes and chickpeas contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 464% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both sweet potatoes and chickpeas are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and chickpeas contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than chickpea - sweet potato has 709ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and chickpeas contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Sweet potatoes and chickpeas contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid, however, chickpea contains more folate. Both chickpeas and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Chickpeas | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.116 MG | 0.078 MG |
| Riboflavin | 0.063 MG | 0.061 MG |
| Niacin | 0.526 MG | 0.557 MG |
| Pantothenic acid | 0.286 MG | 0.8 MG |
| Vitamin B6 | 0.139 MG | 0.209 MG |
| Folate | 172 UG | 11 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 63% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 374% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both sweet potatoes and chickpeas are high in potassium. Sweet potato has 16% more potassium than chickpea - sweet potato has 337mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chickpeas | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 16 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chickpea has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Chickpeas | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.001 G |
| Total | 0.043 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than sweet potato per 100 grams.
| Chickpeas | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.113 G | 0.013 G |
| Total | 1.113 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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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 % |
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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 sweet potatoes or chickpeas contain more calories in 100 grams?Chickpea is high in calories and sweet potato has 50% less calories than chickpea - sweet potato has 86 calories in 100g and chickpea has 164 calories.
Does sweet potatoes or chickpeas have more carbohydrates?
By weight, sweet potato has 30% fewer carbohydrates than chickpea - sweet potato has 20.1g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does sweet potatoes or chickpeas contain more potassium?
Both sweet potatoes and chickpeas are high in potassium. Sweet potato has 20% more potassium than chickpea - sweet potato has 337mg of potassium in 100 grams and chickpea has 291mg of potassium.