Tortilla vs. Chickpeas
Nutrition comparison of Tortilla and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and chickpeas:
- Both chickpeas and tortilla are high in calcium, calories and dietary fiber.
- Chickpea is a great source of iron, potassium and protein.
- Tortilla has more niacin, however, chickpea contains more pantothenic acid and folate.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) 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 chickpeas and tortilla are high in calories. Tortilla has 33% more calories than chickpea - chickpea has 164 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is lighter in protein, heavier in carbs and similar to chickpeas for fat. Tortilla has a macronutrient ratio of 10:79:11 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Chickpeas | |
|---|---|---|
| Protein | 10% | 21% |
| Carbohydrates | 79% | 65% |
| Fat | 11% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and chickpea has 39% less carbohydrates than tortilla - chickpea has 27.4g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both chickpeas and tortilla are high in dietary fiber. Chickpea has 21% more dietary fiber than tortilla - chickpea has 7.6g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Chickpeas and tortilla contain similar amounts of sugar - chickpea has 4.8g of sugar per 100 grams and tortilla has 0.88g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 55% more protein than tortilla - chickpea has 8.9g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Both chickpeas and tortilla are low in saturated fat - chickpea has 0.27g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin C
Chickpea has more Vitamin C than tortilla - chickpea has 1.3mg of Vitamin C per 100 grams and tortilla does not contain significant amounts.
Vitamin A
Chickpeas and tortilla contain similar amounts of Vitamin A - chickpea has 1ug of Vitamin A per 100 grams and tortilla does not contain significant amounts.
Vitamin E
Chickpeas and tortilla contain similar amounts of Vitamin E - chickpea has 0.35mg of Vitamin E per 100 grams and tortilla has 0.28mg of Vitamin E.
Vitamin K
Chickpeas and tortilla contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and tortilla does not contain significant amounts.
The B Vitamins
Tortilla has more niacin, however, chickpea contains more pantothenic acid and folate. Both tortilla and chickpeas contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Tortilla | Chickpeas | |
|---|---|---|
| Thiamin | 0.094 MG | 0.116 MG |
| Riboflavin | 0.065 MG | 0.063 MG |
| Niacin | 1.498 MG | 0.526 MG |
| Pantothenic acid | 0.109 MG | 0.286 MG |
| Vitamin B6 | 0.219 MG | 0.139 MG |
| Folate | 5 UG | 172 UG |
Minerals
calcium
Both chickpeas and tortilla are high in calcium. Tortilla has 65% more calcium than chickpea - chickpea has 49mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Chickpea is a great source of iron and it has 135% more iron than tortilla - chickpea has 2.9mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Chickpea is a great source of potassium and it has 56% more potassium than tortilla - chickpea has 291mg of potassium per 100 grams and tortilla has 186mg 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, both tortilla and chickpeas contain small amounts of beta-carotene.
| Tortilla | Chickpeas | |
|---|---|---|
| beta-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 3 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tortilla and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Tortilla | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.043 G |
| Total | 0.034 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, both tortilla and chickpeas contain significant amounts of linoleic acid.
| Tortilla | Chickpeas | |
|---|---|---|
| linoleic acid | 1.385 G | 1.113 G |
| Total | 1.385 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.
Tortilla 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 | |||
FAQ
Does chickpeas or tortilla contain more calories in 100 grams?Both chickpeas and tortilla are high in calories. Tortilla has 30% more calories than chickpea - chickpea has 164 calories in 100g and tortilla has 218 calories.
Does chickpeas or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and chickpea has 40% fewer carbohydrates than tortilla - chickpea has 27.4g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does chickpeas or tortilla contain more calcium?
Both chickpeas and tortilla are high in calcium. Tortilla has 70% more calcium than chickpea - chickpea has 49mg of calcium in 100 grams and tortilla has 81mg of calcium.