Chickpeas vs. Walnut
Nutrition comparison of Cooked Chickpeas and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and walnut:
- Both walnut and chickpeas are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Walnut has more thiamin, riboflavin and Vitamin B6.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and chickpeas are high in calories. Walnut has 299% more calories than chickpea - walnut has 654 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Walnut | |
|---|---|---|
| Protein | 21% | 9% |
| Carbohydrates | 65% | 8% |
| Fat | 14% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 50% less carbohydrates than chickpea - walnut has 13.7g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both walnut and chickpeas are high in dietary fiber. Chickpea has 13% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Walnut and chickpeas contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Both walnut and chickpeas are high in protein. Walnut has 72% more protein than chickpea - walnut has 15.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and chickpea has 96% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Walnut and chickpeas contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Walnut and chickpeas contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Walnut and chickpeas contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Walnut and chickpeas contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin and Vitamin B6. Both chickpeas and walnut contain significant amounts of niacin, pantothenic acid and folate.
| Chickpeas | Walnut | |
|---|---|---|
| Thiamin | 0.116 MG | 0.341 MG |
| Riboflavin | 0.063 MG | 0.15 MG |
| Niacin | 0.526 MG | 1.125 MG |
| Pantothenic acid | 0.286 MG | 0.57 MG |
| Vitamin B6 | 0.139 MG | 0.537 MG |
| Folate | 172 UG | 98 UG |
Minerals
calcium
Both walnut and chickpeas are high in calcium. Walnut has 100% more calcium than chickpea - walnut has 98mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Both walnut and chickpeas are high in iron. Walnut is very similar to chickpea for iron - walnut has 2.9mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both walnut and chickpeas are high in potassium. Walnut has 52% more potassium than chickpea - walnut has 441mg 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, both chickpeas and walnut contain small amounts of beta-carotene.
| Chickpeas | Walnut | |
|---|---|---|
| beta-carotene | 16 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 9.08 G |
| Total | 0.043 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than chickpea per 100 grams.
| Chickpeas | Walnut | |
|---|---|---|
| linoleic acid | 1.113 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.113 G | 38.156 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 (%) |
Walnut 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% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % |
|
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 walnut or chickpeas contain more calories in 100 grams?Both walnut and chickpeas are high in calories. Walnut has 300% more calories than chickpea - walnut has 654 calories in 100g and chickpea has 164 calories.
Does walnut or chickpeas have more carbohydrates?
By weight, walnut has 50% fewer carbohydrates than chickpea - walnut has 13.7g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does walnut or chickpeas contain more calcium?
Both walnut and chickpeas are high in calcium. Walnut has 100% more calcium than chickpea - walnut has 98mg of calcium in 100 grams and chickpea has 49mg of calcium.
Does walnut or chickpeas contain more iron?
Both walnut and chickpeas are high in iron. Walnut is very similar to chickpea for iron - walnut has 2.9mg of iron in 100 grams and chickpea has 2.9mg of iron.
Does walnut or chickpeas contain more potassium?
Both walnut and chickpeas are high in potassium. Walnut has 50% more potassium than chickpea - walnut has 441mg of potassium in 100 grams and chickpea has 291mg of potassium.