Beef vs. Chickpeas — In-Depth Nutrition Comparison

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The main differences between beef and chickpeas

Beef is richer in vitamin B12, vitamin B6, selenium, vitamin B3, and vitamin B2, yet chickpeas are richer in manganese, folate, fiber, and copper.
Daily need coverage for vitamin B12 for beef is 175% higher.
Beef has a lower glycemic index than chickpeas.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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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.

Beef

Chickpeas

Contains more PotassiumPotassium	+21%
Contains more ZincZinc	+141.8%
Contains more PhosphorusPhosphorus	+54.2%
Contains more SeleniumSelenium	+586.5%

Contains more MagnesiumMagnesium	+242.9%
Contains more CalciumCalcium	+276.9%
Contains more CopperCopper	+262.9%
Contains less SodiumSodium	-87%
Contains more ManganeseManganese	+11344.4%

~equal in Iron ~2.89mg

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.

Beef

Chickpeas

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B2Vitamin B2	+534.9%
Contains more Vitamin B3Vitamin B3	+995.1%
Contains more Vitamin B5Vitamin B5	+68.2%
Contains more Vitamin B6Vitamin B6	+381.3%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B1Vitamin B1	+56.8%
Contains more Vitamin KVitamin K	+150%
Contains more FolateFolate	+2357.1%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.21µg	0µg	175%
Manganese	0.009mg	1.03mg	44%
Vitamin B6	0.669mg	0.139mg	41%
Folate	7µg	172µg	41%
Selenium	25.4µg	3.7µg	39%
Protein	27.55g	8.86g	37%
Vitamin B3	5.76mg	0.526mg	33%
Fiber	0g	7.6g	30%
Cholesterol	85mg	0mg	28%
Copper	0.097mg	0.352mg	28%
Vitamin B2	0.4mg	0.063mg	26%
Zinc	3.7mg	1.53mg	20%
Phosphorus	259mg	168mg	13%
Saturated fat	2.595g	0.269g	11%
Carbs	0g	27.42g	9%
Magnesium	14mg	48mg	8%
Fats	6.54g	2.59g	6%
Choline	75.6mg	42.8mg	6%
Monounsaturated fat	2.734g	0.583g	5%
Calcium	13mg	49mg	4%
Vitamin B1	0.074mg	0.116mg	4%
Vitamin B5	0.481mg	0.286mg	4%
Polyunsaturated fat	0.532g	1.156g	4%
Potassium	352mg	291mg	2%
Iron	3.04mg	2.89mg	2%
Sodium	54mg	7mg	2%
Vitamin K	1.6µg	4µg	2%
Vitamin C	0mg	1.3mg	1%
Vitamin D	0.1µg	0µg	1%
Vitamin E	0.25mg	0.35mg	1%
Calories	169kcal	164kcal	0%
Protein per 100 calories	16g	5.4g	N/A
Calories per 10 g protein	61kcal	185kcal	N/A
Weight per 100 calories	59g	61g	N/A
Unsaturated / Saturated Fat ratio	1.3	6.5	N/A
Net carbs	0g	19.82g	N/A
Vitamin D*	3 IU	0 IU	0%
Sugar	0g	4.8g	N/A
Vitamin A	2µg	1µg	0%
Trans fat	0.375g	0g	N/A
Tryptophan	0.359mg	0.085mg	0%
Threonine	1.534mg	0.329mg	0%
Isoleucine	1.52mg	0.38mg	0%
Leucine	2.833mg	0.631mg	0%
Lysine	3.178mg	0.593mg	0%
Methionine	0.871mg	0.116mg	0%
Phenylalanine	1.299mg	0.475mg	0%
Valine	1.603mg	0.372mg	0%
Histidine	1.244mg	0.244mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA	0.013g		N/A
Omega-3 - DPA	0.011g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.349g		N/A