Chickpeas vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on the differences between chickpeas and peanut butter

Chickpeas are 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 contain 2 times more folate than peanut butter. While chickpeas contain 172µg of folate, peanut butter contains only 87µg.
The amount of saturated fat in chickpeas is lower.
The glycemic index of peanut butter 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.

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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.

Chickpeas

Peanut butter

Contains more IronIron	+66.1%
Contains less SodiumSodium	-58.8%

Contains more MagnesiumMagnesium	+250%
Contains more PotassiumPotassium	+91.8%
Contains more CopperCopper	+19.9%
Contains more ZincZinc	+64.1%
Contains more PhosphorusPhosphorus	+99.4%
Contains more ManganeseManganese	+61.7%
Contains more SeleniumSelenium	+10.8%

~equal in Calcium ~49mg

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.

Chickpeas

Peanut butter

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+1233.3%
Contains more FolateFolate	+97.7%

Contains more Vitamin EVitamin E	+2500%
Contains more Vitamin B1Vitamin B1	+29.3%
Contains more Vitamin B2Vitamin B2	+204.8%
Contains more Vitamin B3Vitamin B3	+2392.8%
Contains more Vitamin B5Vitamin B5	+297.6%
Contains more Vitamin B6Vitamin B6	+217.3%
Contains more CholineCholine	+47.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.526mg	13.112mg	79%
Polyunsaturated fat	1.156g	12.535g	76%
Fats	2.59g	51.36g	75%
Monounsaturated fat	0.583g	25.941g	63%
Vitamin E	0.35mg	9.1mg	58%
Saturated fat	0.269g	10.325g	46%
Magnesium	48mg	168mg	29%
Manganese	1.03mg	1.665mg	28%
Protein	8.86g	22.21g	27%
Phosphorus	168mg	335mg	24%
Vitamin B6	0.139mg	0.441mg	23%
Calories	164kcal	598kcal	22%
Folate	172µg	87µg	21%
Vitamin B5	0.286mg	1.137mg	17%
Iron	2.89mg	1.74mg	14%
Vitamin B2	0.063mg	0.192mg	10%
Fiber	7.6g	5g	10%
Zinc	1.53mg	2.51mg	9%
Copper	0.352mg	0.422mg	8%
Potassium	291mg	558mg	8%
Choline	42.8mg	63mg	4%
Vitamin B1	0.116mg	0.15mg	3%
Vitamin K	4µg	0.3µg	3%
Carbs	27.42g	22.31g	2%
Starch		3.56g	1%
Vitamin C	1.3mg	0mg	1%
Selenium	3.7µg	4.1µg	1%
Net carbs	19.82g	17.31g	N/A
Calcium	49mg	49mg	0%
Sugar	4.8g	10.49g	N/A
Sodium	7mg	17mg	0%
Vitamin A	1µg	0µg	0%
Trans fat	0g	0.075g	N/A
Tryptophan	0.085mg	0.231mg	0%
Threonine	0.329mg	0.525mg	0%
Isoleucine	0.38mg	0.616mg	0%
Leucine	0.631mg	1.546mg	0%
Lysine	0.593mg	0.681mg	0%
Methionine	0.116mg	0.265mg	0%
Phenylalanine	0.475mg	1.202mg	0%
Valine	0.372mg	0.782mg	0%
Histidine	0.244mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A