Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsNuts Walnuts
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Nuts Walnuts has 654 calories and 15g 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 Walnuts
Go with Chickpeas (garbanzo Beans Bengal Gram) (Raw) at just 378 kcal per 100g — 42% 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 Walnuts provides 98mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Chickpeas (garbanzo Beans Bengal Gram) (Raw)
No major nutritional red flags stand out per 100g.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 654kcal33% | <0.1kcal |
| Protein | 21g41% | 15g30% | +5.3g |
| Total Fat | 6.0g8% | 65g84% | <0.1g |
| Saturated Fat | 0.60g3% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 14g5% | +49g |
| Dietary Fiber | 12g44% | 6.7g24% | +5.5g |
| Sugars | 11g | 2.6g | +8.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 4.0mg4% | 1.3mg1% | +2.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | 0.70mg5% | +0.12mg |
| Vitamin K | 9.0mcg8% | 2.7mcg2% | +6.3mcg |
| Vitamin B6 | 0.54mg31% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 98mcg25% | +459mcg |
| Thiamin (B1) | 0.48mg40% | 0.34mg28% | +0.14mg |
| Riboflavin (B2) | 0.21mg16% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 1.5mg10% | 1.1mg7% | +0.42mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 2.0mg0% | +22mg |
| Calcium | 57mg4% | 98mg8% | <0.1mg |
| Iron | 4.3mg24% | 2.9mg16% | +1.4mg |
| Potassium | 718mg15% | 441mg9% | +277mg |
| Phosphorus | 252mg20% | 346mg28% | <0.1mg |
| Magnesium | 79mg19% | 158mg38% | <0.1mg |
| Zinc | 2.8mg25% | 3.1mg28% | <0.1mg |
| Copper | 0.66mg73% | 1.6mg177% | <0.1mg |
| Manganese | 4.2mg180% | 3.4mg148% | +0.74mg |
| Selenium | 0mcg0% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is significantly lower in calories at just 378 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 73% 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 15.2g 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 65.2g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 98mcg), Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 2.7mcg), Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 1.3mg).
Key Minerals: Notable mineral differences include Selenium (Nuts Walnuts: 4.9mcg vs 0mcg), Sodium (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 24mg vs 2mg), Copper (Nuts Walnuts: 1.59mg vs 0.656mg).
Diet Suitability: Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Walnuts?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Walnuts?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 654 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Walnuts?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 65.2g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Nuts Walnuts?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 6.7g.