Cashews vs Chickpeas: How Do They Compare?

Although cashews and chickpeas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While cashews belong to the nuts and seeds group, chickpeas belong to legumes food group.

That’s why we decided to create an in-depth article that compares cashews and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how cashews and chickpeas compare specifically.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

It also contains a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Chickpeas

Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Cashews vs Chickpeas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs chickpeas.

This comparison will start by comparing the caloric value of cashews and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Cashews vs Chickpeas Calories

Comparing chickpeas vs cashews for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cashews vs Chickpeas Protein

Legumes and most legume products, including cashews and chickpeas, are important sources of plant-based protein.

Chickpeas offer around 11% more protein than cashews.

Chickpeas have 20.5 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.

Cashews vs Chickpeas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and chickpeas.

The total amount of carbohydrates is around 52% higher in chickpeas than in cashews. They have 63 grams per 100 grams, compared to 30.2 grams in cashews.

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There’s less sugar in cashews than in chickpeas, 43% precisely.

One handful of cashews (28 grams) contains 1.7 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in cashews and chickpeas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.4 grams of fiber per portion, chickpeas are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Chickpeas Fats

Fats in cashews and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cashews and chickpeas:

• Cashews: 43.8 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, chickpeas are 92% lower in saturated fats.

Chickpeas and cashews contain 0.6 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Chickpeas Vitamins Content

This section will discuss the vitamin content of cashews and chickpeas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, chickpeas have a higher amount of vitamin E, and vitamin K.

Cashews and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and chickpeas contain side by side, so you can easily compare them.

Cashews vs Chickpeas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and chickpeas comparison focuses on their mineral content.

Cashews is a better source of calcium, fluoride, manganese, potassium, and sodium than chickpeas.

On the other hand, chickpeas are a higher amount of copper, iron, magnesium, phosphorus, selenium, and zinc.

Check out the table below to learn how cashews and chickpeas compare when it comes to mineral content.

The Final Word

Cashews and chickpeas are highly nutritious and a great addition to a plant-based diet.

Both cashews and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.