How many calories are in one cup of chickpeas?

Chickpeas have 269 calories per cup or 164 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one cup of chickpeas?

An excellent source of protein, a single cup of Chickpeas contains 29% of recommended daily values or 14.5 grams of protein. However, the protein in chickpeas is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in chickpeas?

Chickpeas are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of magnesium and Vitamin B6.

Does chickpeas contain antioxidants?

Chickpeas contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene.

What's similar to chickpeas in cooking?

Lentils are similar to, or commonly paired with chickpeas in cooking and recipes.

Food with Nutrition Similar to Chickpeas

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Summary
Similar nuts
Similar plants
Similar baked

Chickpeas source

Similar to Chickpeas

A common and nutrient dense legume, chickpeas are an excellent source of dietary fiber. It is also a good source of protein, calcium, iron, potassium and folate. One cup of cooked chickpeas contains about 269 calories.

Many foods are similar nutritionally to chickpeas, including lentils, mung bean, black beans and white beans.

We compared the key nutrients in chickpeas (protein, calcium, iron, potassium, folate and dietary fiber) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Lentils, Mung Bean, Black Beans, White Beans, Soy Flour, Kidney Beans, Pinto Beans, Quinoa, Walnut, Hazelnut, Wild Rice, Coconut Cream, Granola, Silken Tofu

plants and vegetables: Edamame, Pea Shoots, Lima Beans, Sprouted Peas, Dijon Mustard

baked goods: Whole Wheat Bread

The details of the top 20 foods most nutritionally similar to chickpeas are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to chickpeas. Lentils, mung bean, black beans, white beans and soy flour are all high in protein, calcium, iron, potassium, folate and or dietary fiber.

Lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as chickpeas, including dietary fiber, protein, iron and potassium.

For 100 grams of chickpeas and lentils:

Chickpeas (5/8 cup)		Lentils (1/2 cup)
8.9	protein (G)	9
49	calcium (MG)	19
2.9	iron (MG)	3.3
291	potassium (MG)	369
172	folate (UG)	181
7.6	dietary fiber (G)	7.9

However, chickpeas does contain more calcium than lentils by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	116
4.8	sugar (G)	1.8
0.27	saturated fat (G)	0.05
1.3	Vitamin C (MG)	1.5
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.11
0.12	thiamin (MG)	0.17
0.06	riboflavin (MG)	0.07
0.53	niacin (MG)	1.1
0.29	pantothenic acid (MG)	0.64
0.14	Vitamin B6 (MG)	0.18

0.994 | 0.994 | 2.92 Complete Comparison:
Lentils vs. Chickpeas

Mung Bean

Similarity: > 95%

More nutritionally dense than chickpeas, mung bean is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, mung bean contains more Vitamin C, thiamin, riboflavin, niacin and pantothenic acid than chickpeas.

For 100 grams of chickpeas and mung bean:

Chickpeas (5/8 cup)		Mung Bean (1/2 cup)
8.9	protein (G)	24
49	calcium (MG)	132
2.9	iron (MG)	6.7
291	potassium (MG)	1246
172	folate (UG)	625
7.6	dietary fiber (G)	16

However, chickpeas

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	347
4.8	sugar (G)	6.6
0.27	saturated fat (G)	0.35
1.3	Vitamin C (MG)	4.8
1	Vitamin A (UG)	6
0.35	Vitamin E (MG)	0.51
0.12	thiamin (MG)	0.62
0.06	riboflavin (MG)	0.23
0.53	niacin (MG)	2.3
0.29	pantothenic acid (MG)	1.9
0.14	Vitamin B6 (MG)	0.38

0.981 | 0.981 | 7.63 Complete Comparison:
Mung Bean vs. Chickpeas

Black Beans

Similarity: > 95%

Black beans are also high in dietary fiber and potassium.

For 100 grams of chickpeas and black beans:

Chickpeas (5/8 cup)		Black Beans (about 3/8 cup)
8.9	protein (G)	6
49	calcium (MG)	35
2.9	iron (MG)	1.9
291	potassium (MG)	308
172	folate (UG)	61
7.6	dietary fiber (G)	6.9

However, chickpeas does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	91
4.8	sugar (G)	0.23
0.27	saturated fat (G)	0.08
1.3	Vitamin C (MG)	2.7
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.62
0.12	thiamin (MG)	0.14
0.06	riboflavin (MG)	0.12
0.53	niacin (MG)	0.62
0.29	pantothenic acid (MG)	0.18
0.14	Vitamin B6 (MG)	0.06

0.967 | 0.967 | 1.89 Complete Comparison:
Black Beans vs. Chickpeas

White Beans

Similarity: > 95%

White beans are high in many of the same nutrients as chickpeas, including dietary fiber, calcium, iron and potassium.

For 100 grams of chickpeas and white beans:

Chickpeas (5/8 cup)		White Beans (3/8 cup)
8.9	protein (G)	7.3
49	calcium (MG)	73
2.9	iron (MG)	3
291	potassium (MG)	454
172	folate (UG)	65
7.6	dietary fiber (G)	4.8

However, chickpeas does contain more Vitamin C, Vitamin B6 and folate than white beans by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	114
4.8	sugar (G)	0.29
0.27	saturated fat (G)	0.07
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.79
0.12	thiamin (MG)	0.1
0.06	riboflavin (MG)	0.04
0.53	niacin (MG)	0.11
0.29	pantothenic acid (MG)	0.19
0.14	Vitamin B6 (MG)	0.08

0.966 | 0.966 | 2.14 Complete Comparison:
White Beans vs. Chickpeas

Soy Flour

Similarity: > 90%

More nutritionally dense than chickpeas, soy flour is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, soy flour contains more thiamin, riboflavin and niacin than chickpeas.

For 100 grams of chickpeas and soy flour:

Chickpeas (5/8 cup)		Soy Flour (1.25 cup)
8.9	protein (G)	50
49	calcium (MG)	285
2.9	iron (MG)	8.2
291	potassium (MG)	2090
172	folate (UG)	289
7.6	dietary fiber (G)	16

However, chickpeas does contain more Vitamin C than soy flour by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	372
4.8	sugar (G)	9.3
0.27	saturated fat (G)	1.3
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	2
0.35	Vitamin E (MG)	0.55
0.12	thiamin (MG)	1.1
0.06	riboflavin (MG)	0.28
0.53	niacin (MG)	3
0.29	pantothenic acid (MG)	1.6
0.14	Vitamin B6 (MG)	1.1

0.935 | 0.935 | 11.51 Complete Comparison:
Soy Flour vs. Chickpeas

Kidney Beans

Similarity: > 90%

Kidney beans are high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and potassium.

For 100 grams of chickpeas and kidney beans:

Chickpeas (5/8 cup)		Kidney Beans (5/8 cup)
8.9	protein (G)	8.1
49	calcium (MG)	58
2.9	iron (MG)	1.5
291	potassium (MG)	250
172	folate (UG)	23
7.6	dietary fiber (G)	6

However, chickpeas does contain more iron, pantothenic acid and folate than kidney beans by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	121
4.8	sugar (G)	0
0.27	saturated fat (G)	0.33
1.3	Vitamin C (MG)	0.2
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.03
0.12	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.02
0.53	niacin (MG)	0.42
0.29	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.11

0.934 | 0.934 | 1.69 Complete Comparison:
Kidney Beans vs. Chickpeas

Pinto Beans

Similarity: > 90%

Pinto beans are also high in dietary fiber, calcium and potassium.

For 100 grams of chickpeas and pinto beans:

Chickpeas (5/8 cup)		Pinto Beans (3/8 can)
8.9	protein (G)	7
49	calcium (MG)	63
2.9	iron (MG)	1.3
291	potassium (MG)	274
172	folate (UG)	24
7.6	dietary fiber (G)	5.5

A higher water content, pinto beans is less nutritionally dense than chickpeas. Chickpeas does contain more protein, iron, pantothenic acid and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	114
4.8	sugar (G)	0.54
0.27	saturated fat (G)	0.16
1.3	Vitamin C (MG)	0.1
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0
0.12	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.02
0.53	niacin (MG)	0.27
0.29	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0

0.934 | 0.934 | 1.45 Complete Comparison:
Pinto Beans vs. Chickpeas

Quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients.

For 100 grams of chickpeas and quinoa:

Chickpeas (5/8 cup)		Quinoa (1/2 cup)
8.9	protein (G)	4.4
49	calcium (MG)	17
2.9	iron (MG)	1.5
291	potassium (MG)	172
172	folate (UG)	42
7.6	dietary fiber (G)	2.8

However, chickpeas does contain more protein, Vitamin C, calcium, iron and potassium than quinoa by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	120
4.8	sugar (G)	0.87
0.27	saturated fat (G)	0.23
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.63
0.12	thiamin (MG)	0.11
0.06	riboflavin (MG)	0.11
0.53	niacin (MG)	0.41
0.29	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.12

0.931 | 0.931 | 1.98 Complete Comparison:
Quinoa vs. Chickpeas

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, walnut contains more Vitamin C, Vitamin A, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and walnut:

Chickpeas (5/8 cup)		Walnut (7/8 cup)
8.9	protein (G)	15
49	calcium (MG)	98
2.9	iron (MG)	2.9
291	potassium (MG)	441
172	folate (UG)	98
7.6	dietary fiber (G)	6.7

However, chickpeas does contain more folate than walnut by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	654
4.8	sugar (G)	2.6
0.27	saturated fat (G)	6.1
1.3	Vitamin C (MG)	1.3
1	Vitamin A (UG)	1
0.35	Vitamin E (MG)	0.7
0.12	thiamin (MG)	0.34
0.06	riboflavin (MG)	0.15
0.53	niacin (MG)	1.1
0.29	pantothenic acid (MG)	0.57
0.14	Vitamin B6 (MG)	0.54

0.929 | 0.929 | 6.28 Complete Comparison:
Walnut vs. Chickpeas

Hazelnut

Similarity: > 90%

More nutritionally dense than chickpeas, hazelnut is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, hazelnut contains more Vitamin C, Vitamin E, thiamin and niacin than chickpeas.

For 100 grams of chickpeas and hazelnut:

Chickpeas (5/8 cup)		Hazelnut (3.5 ounces)
8.9	protein (G)	15
49	calcium (MG)	123
2.9	iron (MG)	4.4
291	potassium (MG)	755
172	folate (UG)	88
7.6	dietary fiber (G)	9.4

However, chickpeas does contain more folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	646
4.8	sugar (G)	4.9
0.27	saturated fat (G)	4.5
1.3	Vitamin C (MG)	3.8
1	Vitamin A (UG)	3
0.35	Vitamin E (MG)	15
0.12	thiamin (MG)	0.34
0.06	riboflavin (MG)	0.12
0.53	niacin (MG)	2.1
0.29	pantothenic acid (MG)	0.92
0.14	Vitamin B6 (MG)	0.62

0.923 | 0.923 | 7.63 Complete Comparison:
Hazelnut vs. Chickpeas

Wild Rice

Similarity: > 90%

Wild rice is also high in and contains some of the same nutrients.

For 100 grams of chickpeas and wild rice:

Chickpeas (5/8 cup)		Wild Rice (5/8 cup)
8.9	protein (G)	4
49	calcium (MG)	3
2.9	iron (MG)	0.6
291	potassium (MG)	101
172	folate (UG)	26
7.6	dietary fiber (G)	1.8

A higher water content, wild rice is less nutritionally dense than chickpeas. Chickpeas does contain more dietary fiber, protein, Vitamin C and calcium than wild rice by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	101
4.8	sugar (G)	0.73
0.27	saturated fat (G)	0.05
1.3	Vitamin C (MG)	0
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.24
0.12	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.09
0.53	niacin (MG)	1.3
0.29	pantothenic acid (MG)	0.15
0.14	Vitamin B6 (MG)	0.14

0.92 | 0.92 | 1.37 Complete Comparison:
Wild Rice vs. Chickpeas

Coconut Cream

Similarity: > 90%

Coconut cream is also high in dietary fiber, iron and potassium.

For 100 grams of chickpeas and coconut cream:

Chickpeas (5/8 cup)		Coconut Cream (7 tbsps)
8.9	protein (G)	3.6
49	calcium (MG)	11
2.9	iron (MG)	2.3
291	potassium (MG)	325
172	folate (UG)	23
7.6	dietary fiber (G)	2.2

However, chickpeas does contain more protein, calcium, thiamin and riboflavin than coconut cream by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	330
4.8	sugar (G)	0
0.27	saturated fat (G)	31
1.3	Vitamin C (MG)	2.8
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0
0.12	thiamin (MG)	0.03
0.06	riboflavin (MG)	0
0.53	niacin (MG)	0.89
0.29	pantothenic acid (MG)	0.26
0.14	Vitamin B6 (MG)	0.05

0.917 | 0.917 | 2.56 Complete Comparison:
Coconut Cream vs. Chickpeas

Granola

Similarity: > 90%

More nutritionally dense than chickpeas, granola is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin A, Vitamin E and thiamin than chickpeas.

For 100 grams of chickpeas and granola:

Chickpeas (5/8 cup)		Granola (7/8 cup)
8.9	protein (G)	14
49	calcium (MG)	76
2.9	iron (MG)	4
291	potassium (MG)	539
172	folate (UG)	84
7.6	dietary fiber (G)	8.9

However, chickpeas does contain more folate than granola by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	489
4.8	sugar (G)	20
0.27	saturated fat (G)	4
0	trans fat (G)	0.02
1.3	Vitamin C (MG)	1.2
1	Vitamin A (UG)	1
0.35	Vitamin E (MG)	11
0.12	thiamin (MG)	0.55
0.06	riboflavin (MG)	0.35
0.53	niacin (MG)	2.7
0.29	pantothenic acid (MG)	0.75
0.14	Vitamin B6 (MG)	0.37

0.911 | 0.911 | 7.62 Complete Comparison:
Granola vs. Chickpeas

Silken Tofu

Similarity: > 90%

Silken tofu is also high in calcium and contains some of the same nutrients.

For 100 grams of chickpeas and silken tofu:

Chickpeas (5/8 cup)		Silken Tofu (7/8 piece)
8.9	protein (G)	7.2
49	calcium (MG)	111
2.9	iron (MG)	1.1
291	potassium (MG)	120
172	folate (UG)	44
7.6	dietary fiber (G)	0.2

A higher water content, silken tofu is less nutritionally dense than chickpeas. Chickpeas does contain more dietary fiber, protein and iron than silken tofu by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	61
4.8	sugar (G)	0.7
0.27	saturated fat (G)	0.53
1.3	Vitamin C (MG)	0.2
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.01
0.12	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.04
0.53	niacin (MG)	0.54
0.29	pantothenic acid (MG)	0.05
0.14	Vitamin B6 (MG)	0.05

0.906 | 0.906 | 1.45 Complete Comparison:
Silken Tofu vs. Chickpeas

plants and vegetables

Several plants and vegetables offer similar nutrients to chickpeas including edamame, pea shoots, lima beans, sprouted peas and dijon mustard.

Edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, edamame contains more Vitamin C, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and edamame:

Chickpeas (5/8 cup)		Edamame (5/8 cup)
8.9	protein (G)	12
49	calcium (MG)	63
2.9	iron (MG)	2.3
291	potassium (MG)	436
172	folate (UG)	311
7.6	dietary fiber (G)	5.2

However, chickpeas

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	121
4.8	sugar (G)	2.2
0.27	saturated fat (G)	0.62
0	trans fat (G)	0.01
1.3	Vitamin C (MG)	6.1
1	Vitamin A (UG)	15
0.35	Vitamin E (MG)	0.68
0.12	thiamin (MG)	0.2
0.06	riboflavin (MG)	0.16
0.53	niacin (MG)	0.92
0.29	pantothenic acid (MG)	0.4
0.14	Vitamin B6 (MG)	0.1

0.963 | 0.963 | 3.97 Complete Comparison:
Edamame vs. Chickpeas

Pea Shoots

Similarity: > 90%

Pea shoots are also high in dietary fiber and contains some of the same nutrients. Also, pea shoots contains more Vitamin C than chickpeas.

For 100 grams of chickpeas and pea shoots:

Chickpeas (5/8 cup)		Pea Shoots (1 cup)
8.9	protein (G)	2.4
49	calcium (MG)	24
2.9	iron (MG)	1.3
291	potassium (MG)	160
172	folate (UG)	62
7.6	dietary fiber (G)	2.4

A higher water content, pea shoots is less nutritionally dense than chickpeas. Chickpeas does contain more protein, calcium and iron than pea shoots by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	35
4.8	sugar (G)	3.5
0.27	saturated fat (G)	0
1.3	Vitamin C (MG)	25
1	Vitamin A (UG)	12
0.35	Vitamin E (MG)	0
0.12	thiamin (MG)	0.1
0.06	riboflavin (MG)	0.05
0.53	niacin (MG)	1
0.29	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.1

0.942 | 0.942 | 1.22 Complete Comparison:
Pea Shoots vs. Chickpeas

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, thiamin, niacin and Vitamin B6 than chickpeas.

For 100 grams of chickpeas and lima beans:

Chickpeas (5/8 cup)		Lima Beans (5/8 cup)
8.9	protein (G)	6.8
49	calcium (MG)	34
2.9	iron (MG)	3.1
291	potassium (MG)	467
172	folate (UG)	34
7.6	dietary fiber (G)	4.9

However, chickpeas does contain more protein, calcium and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	113
4.8	sugar (G)	1.5
0.27	saturated fat (G)	0.2
1.3	Vitamin C (MG)	23
1	Vitamin A (UG)	10
0.35	Vitamin E (MG)	0.32
0.12	thiamin (MG)	0.22
0.06	riboflavin (MG)	0.1
0.53	niacin (MG)	1.5
0.29	pantothenic acid (MG)	0.25
0.14	Vitamin B6 (MG)	0.2

0.923 | 0.923 | 3.18 Complete Comparison:
Lima Beans vs. Chickpeas

Sprouted Peas

Similarity: > 90%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, thiamin, riboflavin, niacin and pantothenic acid than chickpeas.

For 100 grams of chickpeas and sprouted peas:

Chickpeas (5/8 cup)		Sprouted Peas (7/8 cup)
8.9	protein (G)	8.8
49	calcium (MG)	36
2.9	iron (MG)	2.3
291	potassium (MG)	381
172	folate (UG)	144
7.6	dietary fiber (G)	0

However, chickpeas does contain more dietary fiber and calcium than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	124
4.8	sugar (G)	0
0.27	saturated fat (G)	0.12
1.3	Vitamin C (MG)	10
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0
0.12	thiamin (MG)	0.23
0.06	riboflavin (MG)	0.16
0.53	niacin (MG)	3.1
0.29	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.27

0.922 | 0.922 | 2.96 Complete Comparison:
Sprouted Peas vs. Chickpeas

Dijon Mustard

Similarity: > 90%

More nutritionally dense than chickpeas, dijon mustard is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, thiamin and riboflavin than chickpeas.

For 100 grams of chickpeas and dijon mustard:

Chickpeas (5/8 cup)		Dijon Mustard (50 tsps)
8.9	protein (G)	26
49	calcium (MG)	266
2.9	iron (MG)	9.2
291	potassium (MG)	738
172	folate (UG)	162
7.6	dietary fiber (G)	12

However, chickpeas

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	508
4.8	sugar (G)	6.8
0.27	saturated fat (G)	2
1.3	Vitamin C (MG)	7.1
1	Vitamin A (UG)	2
0.35	Vitamin E (MG)	5.1
0.12	thiamin (MG)	0.81
0.06	riboflavin (MG)	0.26
0.53	niacin (MG)	4.7
0.29	pantothenic acid (MG)	0.81
0.14	Vitamin B6 (MG)	0.4

0.913 | 0.913 | 10.48 Complete Comparison:
Dijon Mustard vs. Chickpeas

baked goods

Whole Wheat Bread

Similarity: > 90%

Whole wheat bread is high in many of the same nutrients as chickpeas, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more thiamin, niacin and Vitamin B6 than chickpeas.

For 100 grams of chickpeas and whole wheat bread:

Chickpeas (5/8 cup)		Whole Wheat Bread (3.5 ounces)
8.9	protein (G)	13
49	calcium (MG)	103
2.9	iron (MG)	2.5
291	potassium (MG)	230
172	folate (UG)	75
7.6	dietary fiber (G)	7.4

However, chickpeas does contain more folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

164	calories (KCAL)	265
4.8	sugar (G)	6.4
0.27	saturated fat (G)	0.87
1.3	Vitamin C (MG)	0.1
1	Vitamin A (UG)	0
0.35	Vitamin E (MG)	0.37
0.12	thiamin (MG)	0.28
0.06	riboflavin (MG)	0.13
0.53	niacin (MG)	4
0.29	pantothenic acid (MG)	0.34
0.14	Vitamin B6 (MG)	0.26

0.937 | 0.937 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Chickpeas

Other Nutritional Substitutes

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