Chickpeas vs. Turkey
Nutrition comparison of Cooked Chickpeas and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and turkey:
- Both turkey and chickpeas are high in calories, potassium and protein.
- Chickpea has 7 times less saturated fat than turkey.
- Chickpea has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chickpea has signficantly less cholesterol than turkey.
- Chickpea is a great source of calcium and iron.
- Chickpea is an excellent source of dietary fiber.
- Turkey has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and chickpeas are high in calories. Turkey has 15% more calories than chickpea - turkey has 189 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Turkey | |
|---|---|---|
| Protein | 21% | 63% |
| Carbohydrates | 65% | ~ |
| Fat | 14% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than chickpea - turkey has 0.06g 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 more dietary fiber than turkey - chickpea has 7.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than chickpea - chickpea has 4.8g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and chickpeas are high in protein. Turkey has 222% more protein than chickpea - turkey has 28.6g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 7 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both turkey and chickpeas are low in trans fat - turkey has 0.1g of trans fat per 100 grams and chickpea does not contain significant amounts.
cholesterol
Chickpea has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than turkey - chickpea has 1.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and chickpeas contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than chickpea - turkey has 15iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Turkey and chickpeas contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Chickpeas and turkey contain similar amounts of Vitamin K - chickpea has 4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Chickpea has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Chickpeas | Turkey | |
|---|---|---|
| Thiamin | 0.116 MG | 0.045 MG |
| Riboflavin | 0.063 MG | 0.281 MG |
| Niacin | 0.526 MG | 9.573 MG |
| Pantothenic acid | 0.286 MG | 0.948 MG |
| Vitamin B6 | 0.139 MG | 0.616 MG |
| Folate | 172 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 250% more calcium than turkey - turkey has 14mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 165% more iron than turkey - turkey has 1.1mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both turkey and chickpeas are high in potassium. Chickpea has 22% more potassium than turkey - turkey has 239mg of potassium per 100 grams and chickpea has 291mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.043 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both chickpeas and turkey contain significant amounts of linoleic acid.
| Chickpeas | Turkey | |
|---|---|---|
| linoleic acid | 1.113 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.113 G | 1.883 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.
Cooked Chickpeas g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
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 % |
|
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 % |
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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 % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 turkey or chickpeas contain more calories in 100 grams?Both turkey and chickpeas are high in calories. Turkey has 20% more calories than chickpea - turkey has 189 calories in 100g and chickpea has 164 calories.
Is turkey or chickpeas better for protein?
Both turkey and chickpeas are high in protein. Turkey has 220% more protein than chickpea - turkey has 28.6g of protein per 100 grams and chickpea has 8.9g of protein.
Does turkey or chickpeas have more carbohydrates?
By weight, turkey has signficantly fewer carbohydrates than chickpea - turkey has 0.06g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does turkey or chickpeas contain more potassium?
Both turkey and chickpeas are high in potassium. Chickpea has 20% more potassium than turkey - turkey has 239mg of potassium in 100 grams and chickpea has 291mg of potassium.