Chia Seeds vs Chickpeas: Nutrition & Calories Compare


Chia seeds vs Chickpeas
Nutrition Facts
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Chia Seeds vs Chickpeas 100g Compare
per 100g | Chia seeds | Chickpeas |
---|---|---|
Calories | 486 | 378 |
Carbohydrates | 42.12 g | 62.95 g |
Fat | 30.74 g | 6.04 g |
Saturated fat | 3.33 g | 0.6 g |
Dietary fiber | 34.4 g | 12.2 g |
Protein | 16.54 g | 20.47 g |
Water | 5.8 g | 7.68 g |
Calcium | 631 mg | 57 mg |
Iron | 7.72 mg | 4.31 mg |
Magnessium | 335 mg | 79 mg |
Potassium | 407 mg | 718 mg |
Sodium | 16 mg | 24 mg |
Vitaminium A | 54 µg | 67 µg |
Vitaminium B1 (Thiamine) | 0.62 mg | 0.477 mg |
Vitaminium B2 (riboflavin) | 0.17 mg | 0.212 mg |
Vitaminium B3 (Niacin) | 8.83 mg | 1.541 mg |
Vitaminium B9 (Folic acid) | 49 mg | 0.557 mg |
Vitaminium C | 1.6 mg | 4 mg |
Vitaminium E | 0.5 mg | 0.82 mg |
When it comes to superfoods, chia seeds and chickpeas often find their way to the top of the list, and for good reason. Both are packed with nutrients and offer a range of health benefits. But beyond their nutritional profiles, there are fascinating aspects and uses of these foods that might surprise you.
Chia Seeds: Tiny but Mighty
Chia seeds are known for their impressive ability to absorb water—up to 12 times their weight, transforming into a gel-like substance. This unique feature makes them a popular ingredient in hydration strategies for athletes and a key component in creating satisfying, health-forward recipes. Historically, chia seeds were a staple in Aztec and Mayan diets, valued for their energy-boosting properties. Today, they're celebrated for their versatility in the kitchen, from thickening smoothies to making vegan-friendly puddings.
Chickpeas: More Than Just Hummus
Chickpeas, also known as garbanzo beans, have been a crucial part of Middle Eastern, Mediterranean, and Indian cuisines for centuries. While most people might associate them with hummus, chickpeas' uses extend far beyond this beloved dip. They can be roasted for a crunchy snack, used in salads, or even transformed into a gluten-free flour. Interestingly, chickpeas have also been shown to support soil health by fixing nitrogen levels, showcasing their benefits beyond nutrition.
Comparing Their Nutritional Profiles
While both chia seeds and chickpeas are nutritious, their nutritional compositions serve different dietary needs and goals. Chia seeds are an excellent source of fiber, boasting an impressive 34.4 grams per 100 grams, making them a great option for digestive health and maintaining a feeling of fullness. They're also rich in omega-3 fatty acids, contributing to heart health. With a calorie count of 486, they're energy-dense, but their high fiber and fat content mean they're consumed in smaller quantities.
Chickpeas, on the other hand, offer a higher protein content with 20.47 grams per 100 grams, making them a favorite among vegetarians and vegans looking to boost their protein intake. They're also a good source of complex carbohydrates (62.95 grams per 100 grams) and fiber (12.2 grams), providing steady energy and aiding in blood sugar regulation. With 378 calories per 100 grams, chickpeas are a less energy-dense option compared to chia seeds.
Unique Benefits
Both foods are champions in their own right. Chia seeds are particularly beneficial for individuals looking to improve their heart health and digestive system. Their calcium content (631 mg per 100 grams) is also noteworthy, making them a good plant-based source of this important mineral.
Chickpeas shine in their versatility and protein content, making them a staple in plant-based diets. They're also rich in minerals like potassium (718 mg per 100 grams) and zinc (9 mg per 100 grams), which are crucial for overall health.
Final Thoughts
Choosing between chia seeds and chickpeas doesn't have to be an either/or decision. Both can be incorporated into a healthy diet to take advantage of their unique nutritional benefits and culinary uses. Whether you're sprinkling chia seeds into your morning smoothie or enjoying a hearty chickpea stew for dinner, you're making a choice that supports your health and well-being.
Remember, the key to a balanced diet is variety, and including both chia seeds and chickpeas in your meals can contribute to achieving your nutritional goals in delicious and innovative ways.
Chia seeds 100g
486kcalCalories source
- 33% CARBS.
- 13% PROTEIN
- 54% FAT
Chickpeas 100g
378kcalCalories source
- 65% CARBS
- 21% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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