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Adzuki bean vs. Chickpeas — In-Depth Nutrition Comparison

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How are Adzuki bean and Chickpeas different?

  • Adzuki bean is higher in Potassium, however, Chickpeas is richer in Manganese, Folate, Iron, Copper, and Polyunsaturated fat.
  • Daily need coverage for Manganese from Chickpeas is 20% higher.
  • Adzuki bean contains 2 times more Potassium than Chickpeas. While Adzuki bean contains 532mg of Potassium, Chickpeas contains only 291mg.

Beans, adzuki, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Adzuki bean vs Chickpeas infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +82.8%
Contains more Zinc +15.7%
Contains more Calcium +75%
Contains more Iron +44.5%
Contains less Sodium -12.5%
Contains more Copper +18.1%
Contains more Manganese +79.8%
Contains more Selenium +208.3%
Equal in Magnesium - 48
Equal in Phosphorus - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Potassium +82.8%
Contains more Zinc +15.7%
Contains more Calcium +75%
Contains more Iron +44.5%
Contains less Sodium -12.5%
Contains more Copper +18.1%
Contains more Manganese +79.8%
Contains more Selenium +208.3%
Equal in Magnesium - 48
Equal in Phosphorus - 168

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +50.3%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +44.8%
Contains more Folate +42.1%
Equal in Vitamin B1 - 0.116
Equal in Vitamin B2 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +50.3%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +44.8%
Contains more Folate +42.1%
Equal in Vitamin B1 - 0.116
Equal in Vitamin B2 - 0.063

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.1%
Contains more Other +43.5%
Contains more Protein +17.8%
Contains more Fats +2490%
Contains more Carbs +10.7%
Equal in Water - 60.21
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Water +10.1%
Contains more Other +43.5%
Contains more Protein +17.8%
Contains more Fats +2490%
Contains more Carbs +10.7%
Equal in Water - 60.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +5404.8%
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -86.6%
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +5404.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Chickpeas
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Chickpeas Opinion
Net carbs 17.47g 19.82g Chickpeas
Protein 7.52g 8.86g Chickpeas
Fats 0.1g 2.59g Chickpeas
Carbs 24.77g 27.42g Chickpeas
Calories 128kcal 164kcal Chickpeas
Sugar 4.8g Adzuki bean
Fiber 7.3g 7.6g Chickpeas
Calcium 28mg 49mg Chickpeas
Iron 2mg 2.89mg Chickpeas
Magnesium 52mg 48mg Adzuki bean
Phosphorus 168mg 168mg
Potassium 532mg 291mg Adzuki bean
Sodium 8mg 7mg Chickpeas
Zinc 1.77mg 1.53mg Adzuki bean
Copper 0.298mg 0.352mg Chickpeas
Manganese 0.573mg 1.03mg Chickpeas
Selenium 1.2µg 3.7µg Chickpeas
Vitamin A 6IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.115mg 0.116mg Chickpeas
Vitamin B2 0.064mg 0.063mg Adzuki bean
Vitamin B3 0.717mg 0.526mg Adzuki bean
Vitamin B5 0.43mg 0.286mg Adzuki bean
Vitamin B6 0.096mg 0.139mg Chickpeas
Folate 121µg 172µg Chickpeas
Vitamin K 4µg Chickpeas
Tryptophan 0.072mg 0.085mg Chickpeas
Threonine 0.255mg 0.329mg Chickpeas
Isoleucine 0.3mg 0.38mg Chickpeas
Leucine 0.632mg 0.631mg Adzuki bean
Lysine 0.567mg 0.593mg Chickpeas
Methionine 0.079mg 0.116mg Chickpeas
Phenylalanine 0.398mg 0.475mg Chickpeas
Valine 0.387mg 0.372mg Adzuki bean
Histidine 0.198mg 0.244mg Chickpeas
Saturated Fat 0.036g 0.269g Adzuki bean
Monounsaturated Fat 0.009g 0.583g Chickpeas
Polyunsaturated fat 0.021g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Adzuki bean
21%
Chickpeas
Minerals Daily Need Coverage Score
47%
Adzuki bean
57%
Chickpeas

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 1mg)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1)
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.233g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.