Hummus vs Chickpeas
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Hummus vs Canned Chickpeas: nutrition per 100 g
| Per 100 g | Hummus | Canned Chickpeas |
|---|---|---|
| Calories | 229 kcal | 137 kcal |
| Protein | 7.4 g | 7 g |
| Carbohydrate | 14.9 g | 20.3 g |
| Fat | 17.1 g | 3.1 g |
| Fibre | 5.4 g | 5.9 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Hummus | Canned Chickpeas |
|---|---|---|
| Calcium, Ca | 41 mg | 40.48 mg |
| Copper, Cu | 0.35 mg | 0.27 mg |
| Iron, Fe | 2.41 mg | 1.04 mg |
| Magnesium, Mg | 71.1 mg | 28.41 mg |
| Manganese, Mn | 1.06 mg | 0.74 mg |
| Phosphorus, P | 166 mg | 86.48 mg |
| Potassium, K | 289 mg | 136.8 mg |
| Sodium, Na | 438 mg | 201.7 mg |
| Zinc, Zn | 1.38 mg | 0.72 mg |
Hummus is higher in fat. Canned Chickpeas is higher in carbohydrate, and the leaner, lower-calorie choice. That makes Hummus more relevant when you want a richer, higher-fat option, and Canned Chickpeas when you want quicker-energy carbohydrate.
Full nutrition facts: Hummus · Canned Chickpeas
Bottom line
Per 100 g, Hummus provides 229 kcal, 7.4 g protein, 14.9 g carbohydrate and 17.1 g fat; Canned Chickpeas provides 137 kcal, 7 g protein, 20.3 g carbohydrate and 3.1 g fat.
That is a difference of 92 kcal per 100 g, before anything is added in the pan.
Hummus is chickpeas plus tahini and oil, and the oil is what moves the numbers: the fat per 100 g is several times higher than the beans it is made from. Neither is better in the abstract — one is a dip and the other is an ingredient, and they rarely compete on the same plate.
In short: for protein per calorie, chickpeas. If that is not the deciding factor, pick by the dish, the price and how you plan to cook it.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.