Kale.World
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Hazelnuts vs Chickpeas
CALORIC DENSITY
Hazelnuts, filberts
Chickpeas , mature seeds, ckd, bld, wo/salt
6.28
1.64
12120
16057

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Hazelnuts
Chickpeas
Protein = 5g
Protein = 11g
Carbohydrates = 5g
Carbohydrates = 33g
Fat = 19g
Fat = 3g
Fiber = 3g
Fiber = 9g
Monounsaturated = 15g
Monounsaturated = 1g
Polyunsaturated = 3g
Polyunsaturated = 1g
Saturated Fat = 1g
Saturated Fat = 0g
Nutrient hazelnuts chickpeas
Protein 5g 11g
Carbohydrate 5g 33g
Fiber 3g 9g
Fat 19g 3g
Monounsat. Fat 15g 3g
Polyunsat. Fat 3g 1g
Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 3%
Choline = 12%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 3%
Vitamin C = 2%
Vitamin E = 40%
Vitamin E = 4%
Vitamin K = 6%
Vitamin K = 6%
Nutrienthazelnutschickpeas
Choline3%12%
Vitamin A0%0%
Vitamin C3%2%
Vitamin E40%4%
Vitamin K6%6%

Hazelnuts have significantly more Vitamins E than chickpeas . Hazelnuts are a good source of Thiamin, Iron. Hazelnuts are a great source of Vitamin E. Chickpeas are a good source of Zinc, Phosphorus. Chickpeas are a great source of Iron.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 21%
Vitamin B1 = 14%
Vitamin B2 = 3%
Vitamin B2 = 7%
Vitamin B3 = 5%
Vitamin B3 = 5%
Vitamin B5 = 6%
Vitamin B5 = 7%
Vitamin B6 = 16%
Vitamin B6 = 15%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrienthazelnutschickpeas
Vitamin B121%14%
Vitamin B23%7%
Vitamin B35%5%
Vitamin B56%7%
Vitamin B616%15%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 1%
Potassium = 6%
Potassium = 10%
Calcium = 7%
Calcium = 12%
Magnesium = 15%
Magnesium = 17%
Phosphorus = 16%
Phosphorus = 35%
Iron = 25%
Iron = 59%
Manganese = 86%
Manganese = 55%
Selenium = 2%
Selenium = 10%
Copper = 55%
Copper = 43%
Zinc = 8%
Zinc = 20%
Nutrienthazelnutschickpeas
Sodium0%1%
Potasium6%10%
Calcium7%12%
Magnesium15%17%
Phosphorus16%35%
Iron25%59%
Manganese86%55%
Selenium2%10%
Copper55%43%
Zinc8%20%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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