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Asparagus vs Chickpeas: Calories Compared
Asparagus is lower in calories (20 vs 378 per 100g). Asparagus has 2.2g protein per 100g versus 20.5g in Chickpeas.
Per typical serving, Asparagus provides 3 kcal (based on a 16g portion) versus Chickpeas at 454 kcal (120g). The average adult needs around 2,000 calories per day, so asparagus contributes 0.2% and chickpeas contributes 22.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Asparagus | Chickpeas |
|---|---|---|
| Calories | 20 kcal | 378 kcal |
| Protein | 2.2g | 20.5g |
| Carbohydrates | 3.9g | 63g |
| of which Sugars | 1.9g | 10.7g |
| Fat | 0.1g | 6g |
| of which Saturates | 0g | 0.6g |
| Fibre | 2.1g | 12.2g |
| Sodium | 2mg | 24mg |
| Potassium | 202mg | 718mg |
| Calcium | 24mg | 57mg |
| Iron | 2.1mg | 4.3mg |
| Vitamin C | 5.6mg | 4mg |
| Vitamin A | 38µg | 3µg |
| Selenium | 2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Chickpeas has more (378kcal vs 20kcal per 100g) — a difference of 358kcal. Asparagus is the lower-calories option if that is your priority.
- Protein: Chickpeas has more (20.5g vs 2.2g per 100g) — a difference of 18.3g. Chickpeas is the stronger source of protein here.
- Carbohydrates: Chickpeas has more (63g vs 3.9g per 100g) — a difference of 59.1g.
- Sugars: Chickpeas has more (10.7g vs 1.9g per 100g) — a difference of 8.8g. Asparagus is the lower-sugars option if that is your priority.
- Fat: Chickpeas has more (6g vs 0.1g per 100g) — a difference of 5.9g. Asparagus is the lower-fat option if that is your priority.
- Saturated fat: Chickpeas has more (0.6g vs 0g per 100g) — a difference of 0.6g. Asparagus is the lower-saturated fat option if that is your priority.
- Fibre: Chickpeas has more (12.2g vs 2.1g per 100g) — a difference of 10.1g. Chickpeas is the stronger source of fibre here.
- Sodium: Chickpeas has more (24mg vs 2mg per 100g) — a difference of 22mg. Asparagus is the lower-sodium option if that is your priority.
- Potassium: Chickpeas has more (718mg vs 202mg per 100g) — a difference of 516mg. Chickpeas is the stronger source of potassium here.
- Calcium: Chickpeas has more (57mg vs 24mg per 100g) — a difference of 33mg. Chickpeas is the stronger source of calcium here.
- Iron: Chickpeas has more (4mg vs 2mg per 100g) — a difference of 2mg. Chickpeas is the stronger source of iron here.
- Vitamin c: Asparagus has more (6mg vs 4mg per 100g) — a difference of 2mg. Asparagus is the stronger source of vitamin C here.
- Vitamin a: Asparagus has more (38µg vs 3µg per 100g) — a difference of 35µg. Asparagus is the stronger source of vitamin A here.
- Selenium: Asparagus has more (2µg vs 0µg per 100g) — a difference of 2µg. Asparagus is the stronger source of selenium here.
- Riboflavin (b2): Chickpeas has more (0mg vs 0mg per 100g) — a difference of 0mg. Chickpeas is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Asparagus | % DV | Chickpeas | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Asparagus is the lower-calorie option at 20 kcal per 100g. If you need more protein, Chickpeas provides more at 20.5g per 100g. For lower carbohydrates, Asparagus has fewer carbs at 3.9g per 100g.
Both asparagus and chickpeas can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Asparagus or Chickpeas?
Asparagus has 20 calories per 100g while Chickpeas has 378 calories per 100g. Chickpeas is higher in calories by 358 kcal per 100g.
Which has more protein, Asparagus or Chickpeas?
Asparagus contains 2.2g of protein per 100g. Chickpeas contains 20.5g of protein per 100g. Chickpeas has more protein.
Is Asparagus healthier than Chickpeas?
Asparagus has 20 kcal, 2.2g protein, 3.9g carbs and 0.1g fat per 100g. Chickpeas has 378 kcal, 20.5g protein, 63g carbs and 6g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Asparagus or Chickpeas?
Asparagus contains 2.1g of fibre per 100g, and Chickpeas contains 12.2g per 100g. Chickpeas has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Asparagus vs Chickpeas?
A typical 4 spears of asparagus (16g) is around 3 calories. A typical half a can of chickpeas (120g) is around 454 calories — a difference of 451 kcal per serving in favour of asparagus.
Can I substitute Asparagus for Chickpeas in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).