Chickpeas vs. Yellow Mustard
Nutrition comparison of Cooked Chickpeas and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and yellow mustard:
- Both yellow mustard and chickpeas are high in calcium and dietary fiber.
- Chickpea has more Vitamin B6 and folate.
- Chickpea is a great source of iron, potassium and protein.
- Yellow mustard has signficantly less carbohydrates than chickpea.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and yellow mustard has 63% less calories than chickpea - yellow mustard has 60 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is much heavier in carbs, much lighter in fat and similar to yellow mustard for protein. Chickpeas has a macronutrient ratio of 21:65:14 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Yellow Mustard | |
|---|---|---|
| Protein | 21% | 22% |
| Carbohydrates | 65% | 34% |
| Fat | 14% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard has signficantly less carbohydrates than chickpea - yellow mustard has 5.8g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both yellow mustard and chickpeas are high in dietary fiber. Chickpea has 90% more dietary fiber than yellow mustard - yellow mustard has 4g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Yellow mustard and chickpeas contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 137% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both yellow mustard and chickpeas are low in saturated fat - yellow mustard has 0.21g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
trans fat
Both yellow mustard and chickpeas are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and chickpea does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and chickpeas contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Yellow mustard and chickpeas contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Yellow mustard and chickpeas contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Yellow mustard and chickpeas contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Chickpea has more Vitamin B6 and folate. Both chickpeas and yellow mustard contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Chickpeas | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.116 MG | 0.177 MG |
| Riboflavin | 0.063 MG | 0.07 MG |
| Niacin | 0.526 MG | 0.565 MG |
| Pantothenic acid | 0.286 MG | 0.254 MG |
| Vitamin B6 | 0.139 MG | 0.07 MG |
| Folate | 172 UG | 7 UG |
Minerals
calcium
Both yellow mustard and chickpeas are high in calcium. Yellow mustard has 29% more calcium than chickpea - yellow mustard has 63mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 80% more iron than yellow mustard - yellow mustard has 1.6mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Chickpea is a great source of potassium and it has 91% more potassium than yellow mustard - yellow mustard has 152mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chickpeas | Yellow Mustard | |
|---|---|---|
| beta-carotene | 16 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow mustard has more alpha linoleic acid (ALA) than chickpea per 100 grams.
| Chickpeas | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.374 G |
| Total | 0.043 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than yellow mustard per 100 grams.
| Chickpeas | Yellow Mustard | |
|---|---|---|
| linoleic acid | 1.113 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.113 G | 0.373 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Yellow Mustard (Mustard, prepared, yellow) .
Cooked Chickpeas g
()
|
Daily Values (%) |
Yellow Mustard g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow mustard or chickpeas contain more calories in 100 grams?Chickpea is high in calories and yellow mustard has 60% less calories than chickpea - yellow mustard has 60 calories in 100g and chickpea has 164 calories.
Does yellow mustard or chickpeas have more carbohydrates?
By weight, yellow mustard has signficantly fewer carbohydrates than chickpea - yellow mustard has 5.8g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does yellow mustard or chickpeas contain more calcium?
Both yellow mustard and chickpeas are high in calcium. Yellow mustard has 30% more calcium than chickpea - yellow mustard has 63mg of calcium in 100 grams and chickpea has 49mg of calcium.