Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsGreek Yogurt (Nonfat, Plain)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 86% 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.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Chickpeas (garbanzo Beans Bengal Gram) (Raw) is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Chickpeas (garbanzo Beans Bengal Gram) | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 54kcal3% | +324kcal |
| Protein | 21g41% | 9.5g19% | +11g |
| Total Fat | 6.0g8% | 0.24g0% | +5.8g |
| Saturated Fat | 0.60g3% | 0.14g1% | +0.46g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 63g23% | 3.4g1% | +60g |
| Dietary Fiber | 12g44% | 0.20g1% | +12g |
| Sugars | 11g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 4.0mg4% | 0.30mg0% | +3.7mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.82mg5% | — | — |
| Vitamin K | 9.0mcg8% | — | — |
| Vitamin B6 | 0.54mg31% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 557mcg139% | — | — |
| Thiamin (B1) | 0.48mg40% | — | — |
| Riboflavin (B2) | 0.21mg16% | — | — |
| Niacin (B3) | 1.5mg10% | — | — |
| 🔶Minerals | |||
| Sodium | 24mg1% | 37mg2% | <0.1mg |
| Calcium | 57mg4% | 112mg9% | <0.1mg |
| Iron | 4.3mg24% | <0.1mg0% | +4.3mg |
| Potassium | 718mg15% | — | — |
| Phosphorus | 252mg20% | — | — |
| Magnesium | 79mg19% | — | — |
| Zinc | 2.8mg25% | — | — |
| Copper | 0.66mg73% | — | — |
| Manganese | 4.2mg180% | — | — |
| Selenium | 0mcg0% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 378 kcal for Chickpeas (garbanzo Beans Bengal Gram) (Raw) — that's 600% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein per 100g (20.5g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fat (6.04g vs 0.24g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 3mcg vs 0mcg), Vitamin C (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4mg vs 0.3mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.31mg vs 0.03mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 57mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 24mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat 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 Greek Yogurt (Nonfat, Plain)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 378 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 20.5g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 6.04g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Nonfat, Plain)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 0.2g.