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  6. Chickpeas vs. Adzuki bean

Chickpeas vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Chickpeas and Adzuki bean different?

  • Chickpeas is higher in Manganese, Folate, Iron, Copper, and Polyunsaturated fat, however, Adzuki bean is richer in Potassium.
  • Daily need coverage for Manganese from Chickpeas is 20% higher.
  • Chickpeas contains 55 times more Polyunsaturated fat than Adzuki bean. While Chickpeas contains 1.156g of Polyunsaturated fat, Adzuki bean contains only 0.021g.

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

Infographic

Chickpeas vs Adzuki bean 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.
Chickpeas
Chickpeas
6
:
3
Adzuki bean
Adzuki bean
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%
Contains more Potassium +82.8%
Contains more Zinc +15.7%
Equal in Magnesium - 52
Equal in Phosphorus - 168
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 38% 72% 47% 2% 49% 100% 75% 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%
Contains more Potassium +82.8%
Contains more Zinc +15.7%
Equal in Magnesium - 52
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.
Chickpeas
Chickpeas
7
:
3
Adzuki bean
Adzuki bean
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +44.8%
Contains more Folate +42.1%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +50.3%
Equal in Vitamin B1 - 0.115
Equal in Vitamin B2 - 0.064
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%
Adzuki bean
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%
Contains more Vitamin A +350%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +44.8%
Contains more Folate +42.1%
Contains more Vitamin B3 +36.3%
Contains more Vitamin B5 +50.3%
Equal in Vitamin B1 - 0.115
Equal in Vitamin B2 - 0.064

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
3
:
2
Adzuki bean
Adzuki bean
Contains more Protein +17.8%
Contains more Fats +2490%
Contains more Carbs +10.7%
Contains more Water +10.1%
Contains more Other +43.5%
Equal in Carbs - 24.77
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
Adzuki bean
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more Protein +17.8%
Contains more Fats +2490%
Contains more Carbs +10.7%
Contains more Water +10.1%
Contains more Other +43.5%
Equal in Carbs - 24.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Adzuki bean
Adzuki bean
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +5404.8%
Contains less Saturated Fat -86.6%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Adzuki bean
55% 14% 32%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.021 g
Contains more Monounsaturated Fat +6377.8%
Contains more Polyunsaturated fat +5404.8%
Contains less Saturated Fat -86.6%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Adzuki bean
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
21%
Chickpeas
16%
Adzuki bean
Minerals Daily Need Coverage Score
57%
Chickpeas
47%
Adzuki bean

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