Chestnuts vs Chickpeas: Which Is Healthier?

Although chestnuts 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 chestnuts 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 chestnuts 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 chestnuts and chickpeas compare specifically.

Chestnuts

Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

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

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts is an excellent source of Vitamin C.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

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.

Chestnuts 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 chestnuts vs chickpeas.

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

Chestnuts vs Chickpeas Calories

Comparing chestnuts vs chickpeas for weight loss, chestnuts is slightly lower in calories, with 224 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both chestnuts 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.

Chestnuts vs Chickpeas Protein

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

Chickpeas offer around 80% more protein than chestnuts.

Chickpeas have 20.5 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.

Chestnuts 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 chestnuts and chickpeas.

The total amount of carbohydrates is around 22% higher in chickpeas than in chestnuts. They have 63 grams per 100 grams, compared to 49.1 grams in chestnuts.

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There’s less sugar in chestnuts than in chickpeas, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in chestnuts 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 chestnuts which offer 0 grams per portion.

Chestnuts vs Chickpeas Fats

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

Total fat in chestnuts and chickpeas:

• Chestnuts: 1.1 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, chestnuts is 67% lower in saturated fats.

Chestnuts and chickpeas contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Chickpeas Vitamins Content

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

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

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

However, chickpeas have a higher amount of vitamin A, and vitamin C.

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

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

Chestnuts 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 chestnuts and chickpeas comparison focuses on their mineral content.

Chestnuts is a better source of calcium, copper, fluoride, iron, manganese, phosphorus, potassium, sodium, and zinc than chickpeas.

On the other hand, chickpeas are a higher amount of magnesium.

Chestnuts and chickpeas contain the same amount of selenium.

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

The Final Word

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

Both chestnuts 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.