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  6. Chickpeas vs. Cranberry beans

Chickpeas vs. Cranberry beans — In-Depth Nutrition Comparison

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What are the differences between Chickpeas and Cranberry beans?

  • Chickpeas is higher in Manganese, Copper, Iron, and Polyunsaturated fat, yet Cranberry beans is higher in Folate, and Vitamin B1.
  • Chickpeas's daily need coverage for Manganese is 29% more.
  • Chickpeas has 6 times more Polyunsaturated fat than Cranberry beans. While Chickpeas has 1.156g of Polyunsaturated fat, Cranberry beans has only 0.199g.

We used Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chickpeas vs Cranberry 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.
Chickpeas
Chickpeas
6
:
4
Cranberry beans
Cranberry beans
Contains more Iron +38.3%
Contains more Phosphorus +24.4%
Contains more Zinc +34.2%
Contains more Copper +52.4%
Contains more Manganese +178.4%
Contains more Selenium +184.6%
Contains more Potassium +33%
Contains less Sodium -85.7%
Equal in Calcium - 50
Equal in Magnesium - 50
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Iron +38.3%
Contains more Phosphorus +24.4%
Contains more Zinc +34.2%
Contains more Copper +52.4%
Contains more Manganese +178.4%
Contains more Selenium +184.6%
Contains more Potassium +33%
Contains less Sodium -85.7%
Equal in Calcium - 50
Equal in Magnesium - 50

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
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +71.6%
Contains more Vitamin B1 +81%
Contains more Folate +20.3%
Equal in Vitamin B2 - 0.069
Equal in Vitamin B3 - 0.515
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%
Cranberry 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% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +71.6%
Contains more Vitamin B1 +81%
Contains more Folate +20.3%
Equal in Vitamin B2 - 0.069
Equal in Vitamin B3 - 0.515

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
Cranberry beans
Cranberry beans
Contains more Fats +463%
Contains more Carbs +12.1%
Contains more Other +18.5%
Equal in Protein - 9.34
Equal in Water - 64.65
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Fats +463%
Contains more Carbs +12.1%
Contains more Other +18.5%
Equal in Protein - 9.34
Equal in Water - 64.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +1357.5%
Contains more Polyunsaturated fat +480.9%
Contains less Saturated Fat -55.8%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +1357.5%
Contains more Polyunsaturated fat +480.9%
Contains less Saturated Fat -55.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpeas Cranberry beans
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 Chickpeas Cranberry beans Opinion
Net carbs 19.82g 15.86g Chickpeas
Protein 8.86g 9.34g Cranberry beans
Fats 2.59g 0.46g Chickpeas
Carbs 27.42g 24.46g Chickpeas
Calories 164kcal 136kcal Chickpeas
Sugar 4.8g Cranberry beans
Fiber 7.6g 8.6g Cranberry beans
Calcium 49mg 50mg Cranberry beans
Iron 2.89mg 2.09mg Chickpeas
Magnesium 48mg 50mg Cranberry beans
Phosphorus 168mg 135mg Chickpeas
Potassium 291mg 387mg Cranberry beans
Sodium 7mg 1mg Cranberry beans
Zinc 1.53mg 1.14mg Chickpeas
Copper 0.352mg 0.231mg Chickpeas
Manganese 1.03mg 0.37mg Chickpeas
Selenium 3.7µg 1.3µg Chickpeas
Vitamin A 27IU 0IU Chickpeas
Vitamin A RAE 1µg Chickpeas
Vitamin E 0.35mg Chickpeas
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.21mg Cranberry beans
Vitamin B2 0.063mg 0.069mg Cranberry beans
Vitamin B3 0.526mg 0.515mg Chickpeas
Vitamin B5 0.286mg 0.24mg Chickpeas
Vitamin B6 0.139mg 0.081mg Chickpeas
Folate 172µg 207µg Cranberry beans
Vitamin K 4µg Chickpeas
Tryptophan 0.085mg 0.111mg Cranberry beans
Threonine 0.329mg 0.393mg Cranberry beans
Isoleucine 0.38mg 0.412mg Cranberry beans
Leucine 0.631mg 0.746mg Cranberry beans
Lysine 0.593mg 0.641mg Cranberry beans
Methionine 0.116mg 0.14mg Cranberry beans
Phenylalanine 0.475mg 0.505mg Cranberry beans
Valine 0.372mg 0.489mg Cranberry beans
Histidine 0.244mg 0.26mg Cranberry beans
Saturated Fat 0.269g 0.119g Cranberry beans
Monounsaturated Fat 0.583g 0.04g Chickpeas
Polyunsaturated fat 1.156g 0.199g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Cranberry beans
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
22%
Cranberry beans
Minerals Daily Need Coverage Score
57%
Chickpeas
38%
Cranberry beans

Comparison summary

Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.15g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 1)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $1.4)
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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.