Chickpeas (garbanzo Beans Bengal Gram) (Raw)vsGreek Yogurt (Low Fat, Plain)
Chickpeas (garbanzo Beans Bengal Gram) (Raw) has 378 calories and 21g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Chickpeas (garbanzo Beans Bengal Gram) (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 81% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% 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, less sodium, more fiber, more potassium.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 378kcal19% | 73kcal4% | +305kcal |
| Protein | 21g41% | 9.9g20% | +11g |
| Total Fat | 6.0g8% | 1.9g2% | +4.1g |
| Saturated Fat | 0.60g3% | 1.2g6% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 63g23% | 3.9g1% | +59g |
| Dietary Fiber | 12g44% | 0g0% | +12g |
| Sugars | 11g | 3.6g | +7.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 4.0mg4% | 0.80mg1% | +3.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.82mg5% | <0.1mg0% | +0.78mg |
| Vitamin K | 9.0mcg8% | 0.20mcg0% | +8.8mcg |
| Vitamin B6 | 0.54mg31% | <0.1mg3% | +0.48mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 557mcg139% | 12mcg3% | +545mcg |
| Thiamin (B1) | 0.48mg40% | <0.1mg4% | +0.43mg |
| Riboflavin (B2) | 0.21mg16% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 1.5mg10% | 0.20mg1% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 24mg1% | 34mg1% | <0.1mg |
| Calcium | 57mg4% | 115mg9% | <0.1mg |
| Iron | 4.3mg24% | <0.1mg0% | +4.3mg |
| Potassium | 718mg15% | 141mg3% | +577mg |
| Phosphorus | 252mg20% | 137mg11% | +115mg |
| Magnesium | 79mg19% | 11mg3% | +68mg |
| Zinc | 2.8mg25% | 0.60mg5% | +2.2mg |
| Copper | 0.66mg73% | <0.1mg2% | +0.64mg |
| Manganese | 4.2mg180% | <0.1mg0% | +4.1mg |
| Selenium | 0mcg0% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 378 kcal for Chickpeas (garbanzo Beans Bengal Gram) (Raw) — that's 418% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein per 100g (20.5g vs 9.95g), but Greek Yogurt (Low Fat, 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 1.92g 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 B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin K (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 9mcg vs 0.2mcg), Folate (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 557mcg vs 12mcg). 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 Selenium (Greek Yogurt (Low Fat, Plain): 12.4mcg vs 0mcg), Manganese (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.15mg vs 0.007mg), Iron (Chickpeas (garbanzo Beans Bengal Gram) (Raw): 4.31mg vs 0.04mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-protein diet. Greek Yogurt (Low Fat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Chickpeas (garbanzo Beans Bengal Gram) (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Chickpeas (garbanzo Beans Bengal Gram)
More with Greek Yogurt (Low Fat, Plain)
❓Frequently Asked Questions
- Which has more protein, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Low Fat, Plain)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more protein with 20.5g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 378 kcal.
- Is Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Low Fat, 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 (Low Fat, Plain) has 73 calories and 9.95g 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 (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 6.04g.
- Which has more fiber, Chickpeas (garbanzo Beans Bengal Gram) (Raw) or Greek Yogurt (Low Fat, Plain)?
- Chickpeas (garbanzo Beans Bengal Gram) (Raw) has more fiber with 12.2g per 100g compared to 0g.