Garbanzo Beans vs Quinoa: Nutrition & Calories Compare



Garbanzo beans - calories, kcal, weight, nutrition
Garbanzo beans - calories, kcal, weight, nutrition

Garbanzo beans vs Quinoa
Nutrition Facts

Garbanzo Beans
Serving size:
  change
standard serving size (164g)half cup (82g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Garbanzo Beans vs Quinoa 100g Compare


per 100gGarbanzo beansQuinoa
Calories378 368
Carbohydrates62.95 g64.16 g
Fat6.04 g6.07 g
Dietary fiber12.2 g7 g
Protein20.47 g14.12 g
Calcium57 mg47 mg
Iron4.31 mg4.57 mg
Magnessium79 mg197 mg
Potassium718 mg563 mg
Sodium24 mg5 mg
Vitaminium A67 µg14 µg
Vitaminium B1 (Thiamine)0.477 mg0.36 mg
Vitaminium B2 (riboflavin)0.212 mg0.318 mg
Vitaminium B3 (Niacin)1.541 mg1.52 mg
Vitaminium B9 (Folic acid)0.557 mg184 mg
Vitaminium E0.82 mg2.44 mg

A Delightful Journey Through the World of Garbanzo Beans and Quinoa

When it comes to choosing between garbanzo beans (also known as chickpeas) and quinoa, you're not just selecting ingredients for your next meal; you're diving into a world rich with history, nutrition, and culinary versatility. Both of these foods have journeyed from ancient times to become beloved staples in modern kitchens around the globe. Before we delve into comparing these nutritional powerhouses, let's take a moment to appreciate their unique stories.

The Ancient and Noble Garbanzo Bean

Garbanzo beans boast a legacy that dates back thousands of years, finding their origins in the Middle East. These beans have not only been a staple in traditional dishes but have also played a significant role in various cultures' diets throughout history. With their nutty taste and grainy texture, garbanzo beans are a favorite in dishes like hummus, falafel, and various curries.

Quinoa: The Inca's "Mother of All Grains"

Quinoa, pronounced 'keen-wah,' was once considered the "mother of all grains" by the Inca civilization. Despite being classified as a pseudocereal, quinoa shares many qualities with grains and has gained tremendous popularity for its nutritional benefits. It's revered not only for its complete protein profile but also for its versatility in the kitchen, making it a cherished ingredient for those seeking a nutritious, gluten-free option.

Nutritional Face-Off

While both garbanzo beans and quinoa are celebrated for their health benefits, they each bring their unique set of nutritional advantages to the table. Let's take a closer look:

  • Calories and Macronutrients: Garbanzo beans and quinoa are quite similar in their calorie content, with garbanzo beans providing 378 calories per cup and quinoa slightly less at 368 calories. Both are excellent sources of carbohydrates and fiber, though garbanzo beans edge out slightly in fiber content.
  • Protein: Garbanzo beans are a strong contender in the protein category, offering over 20 grams per cup, while quinoa provides a respectable 14 grams. Quinoa, however, is known for its complete protein, containing all nine essential amino acids.
  • Vitamins and Minerals: Both foods are powerhouses of nutrients. Quinoa takes the lead in magnesium and phosphorus, vital for bone health, while garbanzo beans provide more iron, crucial for blood health.
  • Dietary Needs: For those avoiding gluten, both garbanzo beans and quinoa are naturally gluten-free, making them excellent choices for a wide range of dietary preferences.

Culinary Flexibility

Aside from their nutritional benefits, both garbanzo beans and quinoa shine in the kitchen. Garbanzo beans can be transformed into creamy hummus, added to salads for a protein boost, or roasted for a crunchy snack. Quinoa, with its fluffy texture and slightly nutty flavor, serves as an excellent base for salads, a nutritious substitute for rice, or even a breakfast porridge.

Final Thoughts

Choosing between garbanzo beans and quinoa doesn't have to be a dilemma. Both offer unique flavors, textures, and health benefits that make them worthy additions to any meal. Whether you're drawn to the rich history and protein-packed punch of garbanzo beans or the complete protein and versatility of quinoa, incorporating these ancient foods into your diet is a surefire way to enrich your culinary experience and boost your nutritional intake.

In the end, why not enjoy the best of both worlds? Combining garbanzo beans and quinoa in a dish can provide a symphony of flavors and health benefits, making your meal not just a feast for the taste buds but a boon for your well-being.

Garbanzo beans 100g

378kcal

Calories source

  • 65% CARBS.
  • 21% PROTEIN
  • 14% FAT

Quinoa 100g

368kcal

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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