Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsNuts Cashew Nuts (Raw)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Nuts Cashew Nuts (Raw)
Go with Chickpeas (garbanzo Beans Bengal Gram) (Raw) at just 378 kcal per 100g — 32% fewer calories.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) will keep you satisfied longer with 12.2g fiber, 20.5g protein, 6g fat — fat and protein slow digestion while fiber adds bulk.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) packs 20.5g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 718mg of potassium per 100g — important for muscle function and hydration.
Nuts Cashew Nuts (Raw) has 6.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 553kcal28% | <0.1kcal |
| Protein | 21g41% | 18g36% | +2.3g |
| Total Fat | 6.0g8% | 44g56% | <0.1g |
| Saturated Fat | 0.60g3% | 7.8g39% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 30g11% | +33g |
| Dietary Fiber | 12g44% | 3.3g12% | +8.9g |
| Sugars | 11g | 5.9g | +4.8g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 4.0mg4% | 0.50mg1% | +3.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 0.90mg6% | <0.1mg |
| Vitamin K | 9.0mcg8% | 34mcg28% | <0.1mcg |
| Vitamin B6 | 0.54mg31% | 0.42mg25% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 25mcg6% | +532mcg |
| Thiamin (B1) | 0.48mg40% | 0.42mg35% | +<0.1mg |
| Riboflavin (B2) | 0.21mg16% | <0.1mg4% | +0.15mg |
| Niacin (B3) | 1.5mg10% | 1.1mg7% | +0.48mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 12mg1% | +12mg |
| Calcium | 57mg4% | 37mg3% | +20mg |
| Iron | 4.3mg24% | 6.7mg37% | <0.1mg |
| Potassium | 718mg15% | 660mg14% | +58mg |
| Phosphorus | 252mg20% | 593mg47% | <0.1mg |
| Magnesium | 79mg19% | 292mg70% | <0.1mg |
| Zinc | 2.8mg25% | 5.8mg53% | <0.1mg |
| Copper | 0.66mg73% | 2.2mg244% | <0.1mg |
| Manganese | 4.2mg180% | 1.7mg72% | +2.5mg |
| Selenium | 0mcg0% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is significantly lower in calories at just 378 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 46% fewer calories, making Chickpeas (garbanzo Beans Bengal Gram) (Raw) the better choice for calorie-conscious diets.
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides more protein with 20.5g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Chickpeas (garbanzo Beans Bengal Gram) (Raw) offers better value for building and maintaining muscle.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the leaner option with 6.04g of total fat per 100g compared to 43.8g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 3mcg vs 0mcg), Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 25mcg), Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 0.5mg).
Key Minerals: Notable mineral differences include Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 0mcg), Magnesium (Nuts Cashew Nuts (Raw): 292mg vs 79mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.656mg).
Diet Suitability: Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Both fit a low-sodium diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Cashew Nuts (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Cashew Nuts (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 553 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Cashew Nuts (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 43.8g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Cashew Nuts (Raw)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 3.3g.