Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Chickpeas (cooked)
8.9gprotein / 100g164 cal · 2.6g fat · $ · Quality 0.65
Almonds (raw) is in a different weight class here, protein-wise: 21.2g per 100g vs Chickpeas (cooked)'s 8.9g, a 12.3g difference that's more about food category than food quality.
Quality flips the other way, though: Chickpeas (cooked) has the stronger amino acid profile (incomplete on its own — low in methionine, pairs well with grains) versus Almonds (raw)'s lit_estimate, low in lysine.
On price, Chickpeas (cooked) wins clearly — $ against Almonds (raw)'s $$.
Almonds (raw)'s typical serving also delivers more leucine (1450mg vs Chickpeas (cooked)'s 640mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Almonds (raw) wins clearly. Choose Chickpeas (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Almonds (raw) | Chickpeas (cooked) |
|---|---|---|
| Protein | 21.2g | 8.9g |
| Calories | 579 | 164 |
| Fat | 49.9g | 2.6g |
| Carbs | 21.6g | 27.4g |
| Fiber | 12.5g | 7.6g |
| Quality score | 0.4 | 0.65 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, almonds (raw) or chickpeas (cooked)?
Almonds (raw) has 21.2g of protein per 100g compared to Chickpeas (cooked)'s 8.9g.
Which is lower in calories?
Chickpeas (cooked) is lower in calories per 100g, at 164 vs the other's 579.