Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsChia Seeds
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Chia Seeds has 486 calories and 17g 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 Chia Seeds
Go with Chickpeas (garbanzo Beans Bengal Gram) (Raw) at just 378 kcal per 100g — 22% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g 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.
Chia Seeds is the heart-friendlier option with less sodium, more fiber.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 718mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg 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.
Chia Seeds
Calorie-dense at 486 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) | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 486kcal24% | <0.1kcal |
| Protein | 21g41% | 17g33% | +4.0g |
| Total Fat | 6.0g8% | 31g39% | <0.1g |
| Saturated Fat | 0.60g3% | 3.3g17% | <0.1g |
| Trans Fat | 0g | 0.14g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 42g15% | +21g |
| Dietary Fiber | 12g44% | 34g123% | <0.1g |
| Sugars | 11g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | — | — |
| Vitamin C | 4.0mg4% | 1.6mg2% | +2.4mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.82mg5% | 0.50mg3% | +0.32mg |
| Vitamin K | 9.0mcg8% | — | — |
| Vitamin B6 | 0.54mg31% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 557mcg139% | 49mcg12% | +508mcg |
| Thiamin (B1) | 0.48mg40% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.21mg16% | 0.17mg13% | +<0.1mg |
| Niacin (B3) | 1.5mg10% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 16mg1% | +8.0mg |
| Calcium | 57mg4% | 631mg49% | <0.1mg |
| Iron | 4.3mg24% | 7.7mg43% | <0.1mg |
| Potassium | 718mg15% | 407mg9% | +311mg |
| Phosphorus | 252mg20% | 860mg69% | <0.1mg |
| Magnesium | 79mg19% | 335mg80% | <0.1mg |
| Zinc | 2.8mg25% | 4.6mg42% | <0.1mg |
| Copper | 0.66mg73% | 0.92mg103% | <0.1mg |
| Manganese | 4.2mg180% | 2.7mg118% | +1.4mg |
| Selenium | 0mcg0% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Chickpeas (garbanzo Beans Bengal Gram) (Raw) is moderately lower in calories than Chia Seeds, containing 378 kcal compared to 486 kcal per 100g (29% fewer calories).
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides more protein with 20.5g versus 16.5g 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 30.7g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has less saturated fat (0.603g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 49mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 1.54mg), Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 1.6mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 0mcg), Calcium (Chia Seeds: 631mg vs 57mg), Magnesium (Chia Seeds: 335mg vs 79mg).
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 Chia Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Chia Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is lower in calories with 378 kcal per 100g versus 486 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Chia Seeds healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Chia Seeds?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) is leaner with 6.04g of fat per 100g compared to 30.7g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 12.2g.