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Chickpeas vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Chickpeas and Peanut butter

  • Chickpeas is higher in Folate, and Iron, yet Peanut butter is higher in Vitamin B3, Vitamin E , Magnesium, Manganese, Phosphorus, Vitamin B6, and Vitamin B5.
  • Peanut butter covers your daily Vitamin B3 needs 79% more than Chickpeas.
  • Chickpeas contains 2 times more Folate than Peanut butter. While Chickpeas contains 172µg of Folate, Peanut butter contains only 87µg.
  • The amount of Saturated Fat in Chickpeas is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Peanut butter, smooth style, without salt.

Infographic

Chickpeas vs Peanut butter 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.
Contains more Iron +66.1%
Contains less Sodium -58.8%
Contains more Magnesium +250%
Contains more Phosphorus +99.4%
Contains more Potassium +91.8%
Contains more Zinc +64.1%
Contains more Copper +19.9%
Contains more Manganese +61.7%
Contains more Selenium +10.8%
Equal in Calcium - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Iron +66.1%
Contains less Sodium -58.8%
Contains more Magnesium +250%
Contains more Phosphorus +99.4%
Contains more Potassium +91.8%
Contains more Zinc +64.1%
Contains more Copper +19.9%
Contains more Manganese +61.7%
Contains more Selenium +10.8%
Equal in Calcium - 49

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +97.7%
Contains more Vitamin K +1233.3%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +2392.8%
Contains more Vitamin B5 +297.6%
Contains more Vitamin B6 +217.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +97.7%
Contains more Vitamin K +1233.3%
Contains more Vitamin E +2500%
Contains more Vitamin B1 +29.3%
Contains more Vitamin B2 +204.8%
Contains more Vitamin B3 +2392.8%
Contains more Vitamin B5 +297.6%
Contains more Vitamin B6 +217.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +22.9%
Contains more Water +4795.1%
Contains more Protein +150.7%
Contains more Fats +1883%
Contains more Other +214.1%
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +22.9%
Contains more Water +4795.1%
Contains more Protein +150.7%
Contains more Fats +1883%
Contains more Other +214.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4349.6%
Contains more Polyunsaturated fat +984.3%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +4349.6%
Contains more Polyunsaturated fat +984.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Peanut butter Opinion
Net carbs 19.82g 17.31g Chickpeas
Protein 8.86g 22.21g Peanut butter
Fats 2.59g 51.36g Peanut butter
Carbs 27.42g 22.31g Chickpeas
Calories 164kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 4.8g 10.49g Chickpeas
Fiber 7.6g 5g Chickpeas
Calcium 49mg 49mg
Iron 2.89mg 1.74mg Chickpeas
Magnesium 48mg 168mg Peanut butter
Phosphorus 168mg 335mg Peanut butter
Potassium 291mg 558mg Peanut butter
Sodium 7mg 17mg Chickpeas
Zinc 1.53mg 2.51mg Peanut butter
Copper 0.352mg 0.422mg Peanut butter
Manganese 1.03mg 1.665mg Peanut butter
Selenium 3.7µg 4.1µg Peanut butter
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg 0µg Chickpeas
Vitamin E 0.35mg 9.1mg Peanut butter
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.15mg Peanut butter
Vitamin B2 0.063mg 0.192mg Peanut butter
Vitamin B3 0.526mg 13.112mg Peanut butter
Vitamin B5 0.286mg 1.137mg Peanut butter
Vitamin B6 0.139mg 0.441mg Peanut butter
Folate 172µg 87µg Chickpeas
Vitamin K 4µg 0.3µg Chickpeas
Tryptophan 0.085mg 0.231mg Peanut butter
Threonine 0.329mg 0.525mg Peanut butter
Isoleucine 0.38mg 0.616mg Peanut butter
Leucine 0.631mg 1.546mg Peanut butter
Lysine 0.593mg 0.681mg Peanut butter
Methionine 0.116mg 0.265mg Peanut butter
Phenylalanine 0.475mg 1.202mg Peanut butter
Valine 0.372mg 0.782mg Peanut butter
Histidine 0.244mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Chickpeas
Saturated Fat 0.269g 10.325g Chickpeas
Monounsaturated Fat 0.583g 25.941g Peanut butter
Polyunsaturated fat 1.156g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Peanut butter
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
21%
Chickpeas
62%
Peanut butter
Minerals Daily Need Coverage Score
57%
Chickpeas
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 5.69g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 10.056g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.8)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.