Whole Milk vs. Chickpeas
Nutrition comparison of Whole Milk and Cooked Chickpeas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
cooked
chickpeas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and chickpeas:
- Both whole milk and chickpeas are high in calcium.
- Chickpea has 5.9 times less saturated fat than whole milk.
- Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more riboflavin and Vitamin B12.
- Chickpea is a great source of iron, potassium and protein.
- Chickpea is an excellent source of dietary fiber.
- Whole milk has signficantly less carbohydrates than chickpea.
- Whole milk has signficantly more Vitamin D than chickpea.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) 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
Chickpea is high in calories and whole milk has 63% less calories than chickpea - whole milk has 61 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, whole milk is much lighter in carbs, much heavier in fat and similar to chickpeas for protein. Whole milk has a macronutrient ratio of 21:32:48 and for chickpeas, 21:65:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Chickpeas | |
|---|---|---|
| Protein | 21% | 21% |
| Carbohydrates | 32% | 65% |
| Fat | 48% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has signficantly less carbohydrates than chickpea - whole milk has 4.8g 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 whole milk - chickpea has 7.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and chickpeas contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 181% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Chickpea has 5.9 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
cholesterol
Chickpea has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Chickpea has more Vitamin C than whole milk - chickpea has 1.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 45 times more Vitamin A than chickpea - whole milk has 46ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than chickpea - whole milk has 51iu of Vitamin D per 100 grams and chickpea does not contain significant amounts.
Vitamin E
Whole milk and chickpeas contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Whole milk and chickpeas contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more thiamin, niacin, Vitamin B6 and folate, however, whole milk contains more riboflavin and Vitamin B12. Both whole milk and chickpeas contain significant amounts of pantothenic acid.
| Whole Milk | Chickpeas | |
|---|---|---|
| Thiamin | 0.046 MG | 0.116 MG |
| Riboflavin | 0.169 MG | 0.063 MG |
| Niacin | 0.089 MG | 0.526 MG |
| Pantothenic acid | 0.373 MG | 0.286 MG |
| Vitamin B6 | 0.036 MG | 0.139 MG |
| Folate | 5 UG | 172 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and chickpeas are high in calcium. Whole milk has 131% more calcium than chickpea - whole milk has 113mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 95 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 120% more potassium than whole milk - whole milk has 132mg 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 whole milk and chickpeas contain small amounts of beta-carotene.
| Whole Milk | Chickpeas | |
|---|---|---|
| beta-carotene | 7 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and chickpeas contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Chickpeas | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.043 G |
| Total | 0.075 G | 0.043 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Chickpeas | |
|---|---|---|
| linoleic acid | 0.12 G | 1.113 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) .
Whole 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 | |||
FAQ
Does whole milk or chickpeas contain more calories in 100 grams?Chickpea is high in calories and whole milk has 60% less calories than chickpea - whole milk has 61 calories in 100g and chickpea has 164 calories.
Does whole milk or chickpeas have more carbohydrates?
By weight, whole milk has signficantly fewer carbohydrates than chickpea - whole milk has 4.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does whole milk or chickpeas contain more calcium?
Both whole milk and chickpeas are high in calcium. Whole milk has 130% more calcium than chickpea - whole milk has 113mg of calcium in 100 grams and chickpea has 49mg of calcium.