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  6. Almond vs. Chickpeas

Almond vs. Chickpeas — In-Depth Nutrition Comparison

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How are Almond and Chickpeas different?

  • Almond is richer in Vitamin E , Vitamin B2, Copper, Magnesium, Manganese, Phosphorus, Calcium, Fiber, and Vitamin B3, while Chickpeas is higher in Folate.
  • Almond covers your daily need of Vitamin E 169% more than Chickpeas.
  • Almond contains 18 times more Vitamin B2 than Chickpeas. Almond contains 1.138mg of Vitamin B2, while Chickpeas contains 0.063mg.

Nuts, almonds and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Almond vs Chickpeas infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
10
:
0
Chickpeas
Chickpeas
Contains more Calcium +449%
Contains more Iron +28.4%
Contains more Magnesium +462.5%
Contains more Phosphorus +186.3%
Contains more Potassium +151.9%
Contains less Sodium -85.7%
Contains more Zinc +103.9%
Contains more Copper +192.9%
Contains more Manganese +111.6%
Contains more Selenium +10.8%
Equal in Selenium - 3.7
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +449%
Contains more Iron +28.4%
Contains more Magnesium +462.5%
Contains more Phosphorus +186.3%
Contains more Potassium +151.9%
Contains less Sodium -85.7%
Contains more Zinc +103.9%
Contains more Copper +192.9%
Contains more Manganese +111.6%
Contains more Selenium +10.8%
Equal in Selenium - 3.7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
5
:
5
Chickpeas
Chickpeas
Contains more Vitamin E +7222.9%
Contains more Vitamin B1 +76.7%
Contains more Vitamin B2 +1706.3%
Contains more Vitamin B3 +587.8%
Contains more Vitamin B5 +64.7%
Contains more Vitamin A +1250%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.139
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin E +7222.9%
Contains more Vitamin B1 +76.7%
Contains more Vitamin B2 +1706.3%
Contains more Vitamin B3 +587.8%
Contains more Vitamin B5 +64.7%
Contains more Vitamin A +1250%
Contains more Vitamin C +∞%
Contains more Folate +290.9%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.139

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Chickpeas
Chickpeas
Contains more Protein +138.7%
Contains more Fats +1827.8%
Contains more Other +221.7%
Contains more Carbs +27.2%
Contains more Water +1265.3%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +138.7%
Contains more Fats +1827.8%
Contains more Other +221.7%
Contains more Carbs +27.2%
Contains more Water +1265.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Chickpeas
Chickpeas
Contains more Monounsaturated Fat +5311.8%
Contains more Polyunsaturated fat +966.5%
Contains less Saturated Fat -92.9%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +5311.8%
Contains more Polyunsaturated fat +966.5%
Contains less Saturated Fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Chickpeas
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Chickpeas Opinion
Net carbs 9.05g 19.82g Chickpeas
Protein 21.15g 8.86g Almond
Fats 49.93g 2.59g Almond
Carbs 21.55g 27.42g Chickpeas
Calories 579kcal 164kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 4.8g Almond
Fiber 12.5g 7.6g Almond
Calcium 269mg 49mg Almond
Iron 3.71mg 2.89mg Almond
Magnesium 270mg 48mg Almond
Phosphorus 481mg 168mg Almond
Potassium 733mg 291mg Almond
Sodium 1mg 7mg Almond
Zinc 3.12mg 1.53mg Almond
Copper 1.031mg 0.352mg Almond
Manganese 2.179mg 1.03mg Almond
Selenium 4.1µg 3.7µg Almond
Vitamin A 2IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 25.63mg 0.35mg Almond
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.205mg 0.116mg Almond
Vitamin B2 1.138mg 0.063mg Almond
Vitamin B3 3.618mg 0.526mg Almond
Vitamin B5 0.471mg 0.286mg Almond
Vitamin B6 0.137mg 0.139mg Chickpeas
Folate 44µg 172µg Chickpeas
Vitamin K 0µg 4µg Chickpeas
Tryptophan 0.211mg 0.085mg Almond
Threonine 0.601mg 0.329mg Almond
Isoleucine 0.751mg 0.38mg Almond
Leucine 1.473mg 0.631mg Almond
Lysine 0.568mg 0.593mg Chickpeas
Methionine 0.157mg 0.116mg Almond
Phenylalanine 1.132mg 0.475mg Almond
Valine 0.855mg 0.372mg Almond
Histidine 0.539mg 0.244mg Almond
Trans Fat 0.015g 0g Chickpeas
Saturated Fat 3.802g 0.269g Chickpeas
Monounsaturated Fat 31.551g 0.583g Almond
Polyunsaturated fat 12.329g 1.156g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
21%
Chickpeas
Minerals Daily Need Coverage Score
142%
Almond
57%
Chickpeas

Comparison summary

Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 3.533g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.