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  6. Kidney beans vs. Chickpeas

Kidney beans vs. Chickpeas — In-Depth Nutrition Comparison

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A recap on differences between Kidney beans and Chickpeas

  • Chickpeas is higher than Kidney beans in Manganese, Copper, Folate, and Iron.
  • Chickpeas covers your daily Manganese needs 26% more than Kidney beans.

Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Kidney beans vs Chickpeas infographic
Infographic link

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.
Kidney beans
Kidney beans
2
:
8
Chickpeas
Chickpeas
Contains more Potassium +39.2%
Contains less Sodium -85.7%
Contains more Calcium +40%
Contains more Iron +30.2%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.7%
Contains more Zinc +53%
Contains more Copper +63%
Contains more Manganese +139.5%
Contains more Selenium +236.4%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Potassium +39.2%
Contains less Sodium -85.7%
Contains more Calcium +40%
Contains more Iron +30.2%
Contains more Magnesium +14.3%
Contains more Phosphorus +21.7%
Contains more Zinc +53%
Contains more Copper +63%
Contains more Manganese +139.5%
Contains more Selenium +236.4%

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.
Kidney beans
Kidney beans
3
:
7
Chickpeas
Chickpeas
Contains more Vitamin B1 +37.9%
Contains more Vitamin K +110%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +15.8%
Contains more Folate +32.3%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.526
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Chickpeas
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 B1 +37.9%
Contains more Vitamin K +110%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B5 +30%
Contains more Vitamin B6 +15.8%
Contains more Folate +32.3%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.063
Equal in Vitamin B3 - 0.526

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
3
Chickpeas
Chickpeas
Contains more Water +11.2%
Contains more Other +18.5%
Contains more Fats +418%
Contains more Carbs +20.3%
Equal in Protein - 8.86
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Chickpeas
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 +11.2%
Contains more Other +18.5%
Contains more Fats +418%
Contains more Carbs +20.3%
Equal in Protein - 8.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +1394.9%
Contains more Polyunsaturated fat +315.8%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +1394.9%
Contains more Polyunsaturated fat +315.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Chickpeas Opinion
Net carbs 16.4g 19.82g Chickpeas
Protein 8.67g 8.86g Chickpeas
Fats 0.5g 2.59g Chickpeas
Carbs 22.8g 27.42g Chickpeas
Calories 127kcal 164kcal Chickpeas
Sugar 0.32g 4.8g Kidney beans
Fiber 6.4g 7.6g Chickpeas
Calcium 35mg 49mg Chickpeas
Iron 2.22mg 2.89mg Chickpeas
Magnesium 42mg 48mg Chickpeas
Phosphorus 138mg 168mg Chickpeas
Potassium 405mg 291mg Kidney beans
Sodium 1mg 7mg Kidney beans
Zinc 1mg 1.53mg Chickpeas
Copper 0.216mg 0.352mg Chickpeas
Manganese 0.43mg 1.03mg Chickpeas
Selenium 1.1µg 3.7µg Chickpeas
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.03mg 0.35mg Chickpeas
Vitamin C 1.2mg 1.3mg Chickpeas
Vitamin B1 0.16mg 0.116mg Kidney beans
Vitamin B2 0.058mg 0.063mg Chickpeas
Vitamin B3 0.578mg 0.526mg Kidney beans
Vitamin B5 0.22mg 0.286mg Chickpeas
Vitamin B6 0.12mg 0.139mg Chickpeas
Folate 130µg 172µg Chickpeas
Vitamin K 8.4µg 4µg Kidney beans
Tryptophan 0.104mg 0.085mg Kidney beans
Threonine 0.319mg 0.329mg Chickpeas
Isoleucine 0.41mg 0.38mg Kidney beans
Leucine 0.736mg 0.631mg Kidney beans
Lysine 0.607mg 0.593mg Kidney beans
Methionine 0.113mg 0.116mg Chickpeas
Phenylalanine 0.511mg 0.475mg Kidney beans
Valine 0.5mg 0.372mg Kidney beans
Histidine 0.238mg 0.244mg Chickpeas
Saturated Fat 0.073g 0.269g Kidney beans
Monounsaturated Fat 0.039g 0.583g Chickpeas
Polyunsaturated fat 0.278g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans 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
19%
Kidney beans
21%
Chickpeas
Minerals Daily Need Coverage Score
38%
Kidney beans
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 4.48g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.196g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.2)
Which food is richer in minerals?
Chickpeas
Chickpeas is relatively richer in minerals
Which food is richer in vitamins?
Chickpeas
Chickpeas is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.