Comparing Nutrients in 100 calories Chickpeas VS Boiled Chickpeas

Weight per 100 calories

Chickpeas

26.5g

Boiled Chickpeas

61g

Chickpeas have 2.3 times more energy per 100g than Boiled Chickpeas . It has high energy density when compared to other foods. Boiled Chickpeas having above average energy density.

Which food has more nutrients per 100 calories - Chickpeas or Boiled Chickpeas ?

Macros Ratio

Protein Fat Carbs

Chickpeas

21%

14%

65%

Boiled Chickpeas

21%

14%

65%

100 kcal ▼

Macro Nutrients

Chickpeas vs Boiled Chickpeas

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g

Fat

1.63%1.58g

1.6 gvs1.58 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

0.51%0.16g

0.16 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.7%0.027g

Omega 3

1.64%0.026g

0.027 gvs0.026 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.1%0.7g

Omega 6

4%0.68g

0.7 gvs0.68 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%16.7g

Carbohydrate

13%16.7g

16.7 gvs16.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g

Sugars

4.04%2.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.83 gvs2.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.5%3.23g

Fiber

12%4.63g

3.23 gvs4.63 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.67%5.4g

Protein

9.65%5.4g

5.4 gvs5.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chickpeas vs Boiled Chickpeas

0.088%0.79μg

Vitamin A

0.068%0.61μg

RAE, retinol activity equivalents

0.79 μgvs0.61 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.5%0.13mg

Vitamin B1

5.9%0.071mg

Thiamine

0.13 mgvs0.071 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.3%0.056mg

Vitamin B2

2.95%0.038mg

Riboflavin

0.056 mgvs0.038 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.55%0.41mg

Vitamin B3

2%0.32mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs0.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.4%0.42mg

Vitamin B5

3.5%0.17mg

Pantothenic acid

0.42 mgvs0.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg

Vitamin B6

6.5%0.085mg

Pyridoxine

0.14 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37%147μg

Vitamin B9

26.2%105μg

Folates and Folic Acid

147 μgvs105 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.18%1.06mg

Vitamin C

0.88%0.79mg

Ascorbic acid

1.06 mgvs0.79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.45%0.22mg

Vitamin E

1.42%0.21mg

Tocopherols and Tocotrienols

0.22 mgvs0.21 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg

Vitamin K

2.03%2.44μg

Phytomenadione or phylloquinone

2.4 μgvs2.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chickpeas vs Boiled Chickpeas

1.5%15mg

Calcium

3%30mg

15 mgvs30 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

24%0.21mg

0.17 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.3%1.14mg

Iron

22%1.76mg

1.14 mgvs1.76 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.98%21mg

Magnesium

6.97%29.3mg

21 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.5%0.56mg

Manganese

27.3%0.63mg

0.56 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.52%66.7mg

Phosphorus

14.6%102mg

66.7 mgvs102 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.6%190mg

Potassium

5.2%177mg

190 mgvs177 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

4.1%2.26μg

0 μgvs2.26 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.42%6.35mg

Sodium

0.28%4.27mg

6.35 mgvs4.27 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.64%0.73mg

Zinc

8.5%0.93mg

0.73 mgvs0.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.055%2.03g

Water

0.99%36.7g

2.03 gvs36.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Chickpeas vs Boiled Chickpeas :

Raw Chickpeas have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chickpeas .
Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Vitamin E and Vitamin K per 100 kcal.
Both Raw Chickpeas as well as Boiled Chickpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chickpeas vs Boiled Chickpeas :

Boiled Chickpeas contain 2 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, more Selenium and 1.3 times more Zinc than Raw Chickpeas .
Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Copper, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Chickpeas contain 1.4 times more Fiber than Raw Chickpeas .
Both Raw Chickpeas and Boiled Chickpeas have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 100 kcal.
Both Raw Chickpeas as well as Boiled Chickpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Chickpeas VS Canned Chickpeas with LiquidsBoiled Chickpeas VS Canned Chickpeas with Liquids

Compare Foods

Comparing Nutrients in 100 calories Chickpeas VS Boiled Chickpeas

Weight per 100 calories

Which food has more nutrients per 100 calories - Chickpeas or Boiled Chickpeas ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: