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  6. Chickpea raw vs. Refried beans

Chickpea raw vs. Refried beans — In-Depth Nutrition Comparison

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How are Chickpea raw and Refried beans different?

  • Chickpea raw has more Manganese, Folate, Copper, Iron, Fiber, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, and Zinc than Refried beans.
  • Daily need coverage for Manganese from Chickpea raw is 914% higher.
  • Chickpea raw contains 51 times more Folate than Refried beans. While Chickpea raw contains 557µg of Folate, Refried beans contain only 11µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Chickpea raw vs Refried beans 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.
Chickpea raw
Chickpea raw
9
:
1
Refried beans
Refried beans
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%
Contains more Manganese +7272.3%
Contains more Selenium +∞%
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +96.6%
Contains more Iron +199.3%
Contains more Magnesium +125.7%
Contains more Phosphorus +173.9%
Contains more Potassium +125.1%
Contains less Sodium -93.5%
Contains more Zinc +375.9%
Contains more Copper +408.5%
Contains more Manganese +7272.3%
Contains more Selenium +∞%

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.
Chickpea raw
Chickpea raw
9
:
1
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%
Contains more Vitamin C +50%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Refried 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +811.1%
Contains more Vitamin B1 +527.6%
Contains more Vitamin B2 +168.4%
Contains more Vitamin B3 +319.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +419.4%
Contains more Folate +4963.6%
Contains more Vitamin K +328.6%
Contains more Vitamin C +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Refried beans
Refried beans
Contains more Protein +311%
Contains more Fats +200.5%
Contains more Carbs +364.6%
Contains more Other +67.3%
Contains more Water +912.4%
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +311%
Contains more Fats +200.5%
Contains more Carbs +364.6%
Contains more Other +67.3%
Contains more Water +912.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
3
:
0
Refried beans
Refried beans
Contains more Monounsaturated Fat +129.1%
Contains more Polyunsaturated fat +402.9%
Equal in Saturated Fat - 0.631
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +129.1%
Contains more Polyunsaturated fat +402.9%
Equal in Saturated Fat - 0.631

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpea raw Refried beans Opinion
Net carbs 50.75g 9.85g Chickpea raw
Protein 20.47g 4.98g Chickpea raw
Fats 6.04g 2.01g Chickpea raw
Carbs 62.95g 13.55g Chickpea raw
Calories 378kcal 90kcal Chickpea raw
Starch 7.43g Refried beans
Sugar 10.7g 0.54g Refried beans
Fiber 12.2g 3.7g Chickpea raw
Calcium 57mg 29mg Chickpea raw
Iron 4.31mg 1.44mg Chickpea raw
Magnesium 79mg 35mg Chickpea raw
Phosphorus 252mg 92mg Chickpea raw
Potassium 718mg 319mg Chickpea raw
Sodium 24mg 370mg Chickpea raw
Zinc 2.76mg 0.58mg Chickpea raw
Copper 0.656mg 0.129mg Chickpea raw
Manganese 21.306mg 0.289mg Chickpea raw
Selenium 0µg 5.8µg Refried beans
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 0.09mg Chickpea raw
Vitamin C 4mg 6mg Refried beans
Vitamin B1 0.477mg 0.076mg Chickpea raw
Vitamin B2 0.212mg 0.079mg Chickpea raw
Vitamin B3 1.541mg 0.367mg Chickpea raw
Vitamin B5 1.588mg 0.189mg Chickpea raw
Vitamin B6 0.535mg 0.103mg Chickpea raw
Folate 557µg 11µg Chickpea raw
Vitamin K 9µg 2.1µg Chickpea raw
Tryptophan 0.2mg 0.065mg Chickpea raw
Threonine 0.766mg 0.231mg Chickpea raw
Isoleucine 0.882mg 0.242mg Chickpea raw
Leucine 1.465mg 0.438mg Chickpea raw
Lysine 1.377mg 0.377mg Chickpea raw
Methionine 0.27mg 0.083mg Chickpea raw
Phenylalanine 1.103mg 0.297mg Chickpea raw
Valine 0.865mg 0.287mg Chickpea raw
Histidine 0.566mg 153mg Refried beans
Trans Fat 0g 0.016g Chickpea raw
Saturated Fat 0.603g 0.631g Chickpea raw
Monounsaturated Fat 1.377g 0.601g Chickpea raw
Polyunsaturated fat 2.731g 0.543g Chickpea raw
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
74%
Chickpea raw
10%
Refried beans
Minerals Daily Need Coverage Score
348%
Chickpea raw
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 10.16g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 346mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.