Side-by-Side Comparison

Almonds (Raw) vs Chickpeas (Cooked / Garbanzo)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-72%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) has fewer calories (energy) (164 kcal vs 579 kcal, 415 kcal less).

Higher Protein

+139%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+12.3 g, +139%).

Higher Dietary Fiber

+64%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 7.6 g in Chickpeas (Cooked / Garbanzo) (+4.9 g, +64%).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0 mg in Almonds (Raw) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Chickpeas (Cooked / Garbanzo)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Almonds (Raw) provides 579 kcal vs 164 kcal in Chickpeas (Cooked / Garbanzo) (+415 kcal, +253%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Almonds (Raw) provides 21.2 g vs 8.9 g in Chickpeas (Cooked / Garbanzo) (+12.3 g, +139%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

21.6 g8% DV

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 21.6 g in Almonds (Raw) (+5.9 g, +27%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Almonds (Raw) provides 12.5 g vs 7.6 g in Chickpeas (Cooked / Garbanzo) (+4.9 g, +64%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Almonds (Raw) provides 49.9 g vs 2.6 g in Chickpeas (Cooked / Garbanzo) (+47.3 g, +1828%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

4.4 g9% DV

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 4.4 g in Almonds (Raw) (+0.45 g, +10%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 mg

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

1.0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Almonds (Raw) provides 25.6 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+25.3 mg, +7223%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin k (4.0 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

44 µg11% DV

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 44 µg in Almonds (Raw) (+128 µg, +291%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Almonds (Raw) provides 0.21 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.09 mg, +77%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Almonds (Raw) provides 1.1 mg vs 0.06 mg in Chickpeas (Cooked / Garbanzo) (+1.1 mg, +1706%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Almonds (Raw) provides 3.6 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+3.1 mg, +588%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Almonds (Raw) provides 0.47 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+0.19 mg, +65%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

1.0 mg

Chickpeas (Cooked / Garbanzo)

7.0 mg

Chickpeas (Cooked / Garbanzo) provides 7.0 mg vs 1.0 mg in Almonds (Raw) (+6.0 mg, +600%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Almonds (Raw) provides 733 mg vs 291 mg in Chickpeas (Cooked / Garbanzo) (+442 mg, +152%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Almonds (Raw) provides 269 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+220 mg, +449%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Almonds (Raw) provides 3.7 mg vs 2.9 mg in Chickpeas (Cooked / Garbanzo) (+0.82 mg, +28%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Almonds (Raw) provides 270 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+222 mg, +463%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Almonds (Raw) provides 481 mg vs 168 mg in Chickpeas (Cooked / Garbanzo) (+313 mg, +186%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Almonds (Raw) provides 3.1 mg vs 1.5 mg in Chickpeas (Cooked / Garbanzo) (+1.6 mg, +104%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Almonds (Raw) provides 3.8 g vs 0.27 g in Chickpeas (Cooked / Garbanzo) (+3.5 g, +1307%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

162 kcal8% DV

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 162 kcal in Almonds (Raw) (+107 kcal, +66%).

ProteinChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

5.9 g12% DV

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 5.9 g in Almonds (Raw) (+8.6 g, +145%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

6.0 g2% DV

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 6.0 g in Almonds (Raw) (+38.9 g, +645%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

3.5 g13% DV

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 3.5 g in Almonds (Raw) (+9.0 g, +256%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Almonds (Raw) provides 14.0 g vs 4.2 g in Chickpeas (Cooked / Garbanzo) (+9.7 g, +229%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

1.2 g2% DV

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 1.2 g in Almonds (Raw) (+6.7 g, +546%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 mg

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.1 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

1.6 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.6 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Almonds (Raw) provides 7.2 mg vs 0.57 mg in Chickpeas (Cooked / Garbanzo) (+6.6 mg, +1150%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin k (6.6 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

12 µg3% DV

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 12 µg in Almonds (Raw) (+270 µg, +2190%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.06 mg5% DV

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Almonds (Raw) provides 0.32 mg vs 0.10 mg in Chickpeas (Cooked / Garbanzo) (+0.22 mg, +208%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.86 mg in Chickpeas (Cooked / Garbanzo) (+0.15 mg, +17%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.13 mg3% DV

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.13 mg in Almonds (Raw) (+0.34 mg, +256%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.04 mg2% DV

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.04 mg in Almonds (Raw) (+0.19 mg, +494%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.28 mg

Chickpeas (Cooked / Garbanzo)

11.5 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 0.28 mg in Almonds (Raw) (+11.2 mg, +4000%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

205 mg4% DV

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 205 mg in Almonds (Raw) (+272 mg, +133%).

CalciumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

75.3 mg6% DV

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 75.3 mg in Almonds (Raw) (+5.0 mg, +7%).

IronChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

1.0 mg6% DV

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 1.0 mg in Almonds (Raw) (+3.7 mg, +356%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

75.6 mg18% DV

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 75.6 mg in Almonds (Raw) (+3.1 mg, +4%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

135 mg11% DV

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 135 mg in Almonds (Raw) (+141 mg, +105%).

ZincChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.87 mg8% DV

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 0.87 mg in Almonds (Raw) (+1.6 mg, +187%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Almonds (Raw) provides 1.1 g vs 0.44 g in Chickpeas (Cooked / Garbanzo) (+0.62 g, +140%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of calories (energy) (98 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

3.6 g7% DV

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Chickpeas (Cooked / Garbanzo) provides 5.4 g vs 3.6 g in Almonds (Raw) (+1.8 g, +50%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

3.7 g1% DV

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Chickpeas (Cooked / Garbanzo) provides 16.7 g vs 3.7 g in Almonds (Raw) (+13.1 g, +357%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

2.1 g8% DV

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 2.1 g in Almonds (Raw) (+2.5 g, +118%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Almonds (Raw) provides 8.5 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+6.9 g, +437%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.74 g1% DV

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.74 g in Almonds (Raw) (+2.2 g, +296%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 mg

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin c (0.79 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0.6 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Almonds (Raw) provides 4.4 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+4.1 mg, +1941%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

7.5 µg2% DV

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 7.5 µg in Almonds (Raw) (+97 µg, +1303%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.32 mg in Chickpeas (Cooked / Garbanzo) (+0.29 mg, +92%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.08 mg2% DV

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Chickpeas (Cooked / Garbanzo) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.08 mg).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.02 mg1% DV

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Chickpeas (Cooked / Garbanzo) provides slightly more vitamin b6 (0.08 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.17 mg

Chickpeas (Cooked / Garbanzo)

4.3 mg

Chickpeas (Cooked / Garbanzo) provides 4.3 mg vs 0.17 mg in Almonds (Raw) (+4.1 mg, +2412%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

125 mg3% DV

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 125 mg in Almonds (Raw) (+52.9 mg, +42%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Almonds (Raw) provides 45.7 mg vs 29.9 mg in Chickpeas (Cooked / Garbanzo) (+15.8 mg, +53%).

IronChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.63 mg4% DV

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 0.63 mg in Almonds (Raw) (+1.1 mg, +180%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Almonds (Raw) provides 45.9 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+16.6 mg, +57%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

81.8 mg7% DV

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 102 mg vs 81.8 mg in Almonds (Raw) (+20.7 mg, +25%).

ZincChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.53 mg5% DV

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 0.93 mg vs 0.53 mg in Almonds (Raw) (+0.40 mg, +76%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Almonds (Raw) provides 0.65 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+0.48 g, +292%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of calories (energy) (301 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

11.0 g22% DV

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Chickpeas (Cooked / Garbanzo) provides 16.2 g vs 11.0 g in Almonds (Raw) (+5.2 g, +47%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

11.2 g4% DV

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Chickpeas (Cooked / Garbanzo) provides 50.2 g vs 11.2 g in Almonds (Raw) (+39.0 g, +348%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

6.5 g23% DV

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 6.5 g in Almonds (Raw) (+7.4 g, +114%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Almonds (Raw) provides 26.0 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+21.2 g, +448%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

2.3 g5% DV

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 2.3 g in Almonds (Raw) (+6.5 g, +288%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 mg

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.4 mg vs 0 mg).

Vitamin A (RAE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

1.8 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin a (rae) (1.8 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Almonds (Raw) provides 13.3 mg vs 0.64 mg in Chickpeas (Cooked / Garbanzo) (+12.7 mg, +1981%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Chickpeas (Cooked / Garbanzo) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

23 µg6% DV

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 23 µg in Almonds (Raw) (+292 µg, +1276%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.11 mg9% DV

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.11 mg in Almonds (Raw) (+0.11 mg, +99%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Almonds (Raw) provides 0.59 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.48 mg, +413%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Almonds (Raw) provides 1.9 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+0.92 mg, +95%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.24 mg5% DV

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 0.52 mg vs 0.24 mg in Almonds (Raw) (+0.28 mg, +114%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.07 mg4% DV

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Chickpeas (Cooked / Garbanzo) provides 0.25 mg vs 0.07 mg in Almonds (Raw) (+0.18 mg, +257%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Chickpeas (Cooked / Garbanzo)

0 µg

Both Almonds (Raw) and Chickpeas (Cooked / Garbanzo) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

0.52 mg

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 12.8 mg vs 0.52 mg in Almonds (Raw) (+12.3 mg, +2363%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

381 mg8% DV

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 381 mg in Almonds (Raw) (+151 mg, +40%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Almonds (Raw) provides 140 mg vs 89.7 mg in Chickpeas (Cooked / Garbanzo) (+50.2 mg, +56%).

IronChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

1.9 mg11% DV

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 1.9 mg in Almonds (Raw) (+3.4 mg, +174%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Almonds (Raw) provides 140 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+52.6 mg, +60%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

250 mg20% DV

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Chickpeas (Cooked / Garbanzo) provides 307 mg vs 250 mg in Almonds (Raw) (+57.3 mg, +23%).

ZincChickpeas (Cooked / Garbanzo) higher

Almonds (Raw)

1.6 mg15% DV

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Chickpeas (Cooked / Garbanzo) provides 2.8 mg vs 1.6 mg in Almonds (Raw) (+1.2 mg, +73%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Almonds (Raw) provides 2.0 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+1.5 g, +300%).

Almonds (Raw) vs Chickpeas (Cooked / Garbanzo)

Almonds (Raw)

Chickpeas (Cooked / Garbanzo)

Nutritional Takeaways

Comparison Summary