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Peanut butter vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Chickpeas

  • Peanut butter is higher in Vitamin B3, Vitamin E , Magnesium, Manganese, Phosphorus, Vitamin B6, and Vitamin B5, yet Chickpeas is higher in Folate, and Iron.
  • Peanut butter covers your daily Vitamin B3 needs 79% more than Chickpeas.
  • Peanut butter contains 38 times more Saturated Fat than Chickpeas. While Peanut butter contains 10.325g of Saturated Fat, Chickpeas contains only 0.269g.

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

Infographic

Peanut butter vs Chickpeas infographic
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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 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%
Contains more Iron +66.1%
Contains less Sodium -58.8%
Equal in Calcium - 49
Equal in Selenium - 3.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
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%
Contains more Iron +66.1%
Contains less Sodium -58.8%
Equal in Calcium - 49
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.
:
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +97.7%
Contains more Vitamin K +1233.3%
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%
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 +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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +97.7%
Contains more Vitamin K +1233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150.7%
Contains more Fats +1883%
Contains more Other +214.1%
Contains more Carbs +22.9%
Contains more Water +4795.1%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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 +150.7%
Contains more Fats +1883%
Contains more Other +214.1%
Contains more Carbs +22.9%
Contains more Water +4795.1%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Chickpeas
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 Peanut butter Chickpeas Opinion
Net carbs 17.31g 19.82g Chickpeas
Protein 22.21g 8.86g Peanut butter
Fats 51.36g 2.59g Peanut butter
Carbs 22.31g 27.42g Chickpeas
Calories 598kcal 164kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 4.8g Chickpeas
Fiber 5g 7.6g Chickpeas
Calcium 49mg 49mg
Iron 1.74mg 2.89mg Chickpeas
Magnesium 168mg 48mg Peanut butter
Phosphorus 335mg 168mg Peanut butter
Potassium 558mg 291mg Peanut butter
Sodium 17mg 7mg Chickpeas
Zinc 2.51mg 1.53mg Peanut butter
Copper 0.422mg 0.352mg Peanut butter
Manganese 1.665mg 1.03mg Peanut butter
Selenium 4.1µg 3.7µg Peanut butter
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 9.1mg 0.35mg Peanut butter
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.15mg 0.116mg Peanut butter
Vitamin B2 0.192mg 0.063mg Peanut butter
Vitamin B3 13.112mg 0.526mg Peanut butter
Vitamin B5 1.137mg 0.286mg Peanut butter
Vitamin B6 0.441mg 0.139mg Peanut butter
Folate 87µg 172µg Chickpeas
Vitamin K 0.3µg 4µg Chickpeas
Tryptophan 0.231mg 0.085mg Peanut butter
Threonine 0.525mg 0.329mg Peanut butter
Isoleucine 0.616mg 0.38mg Peanut butter
Leucine 1.546mg 0.631mg Peanut butter
Lysine 0.681mg 0.593mg Peanut butter
Methionine 0.265mg 0.116mg Peanut butter
Phenylalanine 1.202mg 0.475mg Peanut butter
Valine 0.782mg 0.372mg Peanut butter
Histidine 0.557mg 0.244mg Peanut butter
Trans Fat 0.075g 0g Chickpeas
Saturated Fat 10.325g 0.269g Chickpeas
Monounsaturated Fat 25.941g 0.583g Peanut butter
Polyunsaturated fat 12.535g 1.156g 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
Peanut butter 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
62%
Peanut butter
21%
Chickpeas
Minerals Daily Need Coverage Score
84%
Peanut butter
57%
Chickpeas

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.