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  6. Chickpeas vs. Beef

Chickpeas vs. Beef — In-Depth Nutrition Comparison

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The main differences between Chickpeas and Beef

  • Chickpeas is richer in Manganese, Folate, Fiber, and Copper, yet Beef is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Beef is 175% higher.

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

Infographic

Chickpeas vs Beef 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
5
:
5
Beef
Beef
Contains more Calcium +276.9%
Contains more Magnesium +242.9%
Contains less Sodium -87%
Contains more Copper +262.9%
Contains more Manganese +11344.4%
Contains more Phosphorus +54.2%
Contains more Potassium +21%
Contains more Zinc +141.8%
Contains more Selenium +586.5%
Equal in Iron - 3.04
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +276.9%
Contains more Magnesium +242.9%
Contains less Sodium -87%
Contains more Copper +262.9%
Contains more Manganese +11344.4%
Contains more Phosphorus +54.2%
Contains more Potassium +21%
Contains more Zinc +141.8%
Contains more Selenium +586.5%
Equal in Iron - 3.04

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
6
:
6
Beef
Beef
Contains more Vitamin A +350%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.8%
Contains more Folate +2357.1%
Contains more Vitamin K +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +534.9%
Contains more Vitamin B3 +995.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +381.3%
Contains more Vitamin B12 +∞%
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%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +350%
Contains more Vitamin E +40%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.8%
Contains more Folate +2357.1%
Contains more Vitamin K +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +534.9%
Contains more Vitamin B3 +995.1%
Contains more Vitamin B5 +68.2%
Contains more Vitamin B6 +381.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
Beef
Beef
Contains more Carbs +∞%
Contains more Other +360%
Contains more Protein +210.9%
Contains more Fats +152.5%
Equal in Water - 65.71
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Carbs +∞%
Contains more Other +360%
Contains more Protein +210.9%
Contains more Fats +152.5%
Equal in Water - 65.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Beef
Beef
Contains less Saturated Fat -89.6%
Contains more Polyunsaturated fat +117.3%
Contains more Monounsaturated Fat +369%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains less Saturated Fat -89.6%
Contains more Polyunsaturated fat +117.3%
Contains more Monounsaturated Fat +369%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Beef Opinion
Net carbs 19.82g 0g Chickpeas
Protein 8.86g 27.55g Beef
Fats 2.59g 6.54g Beef
Carbs 27.42g 0g Chickpeas
Calories 164kcal 169kcal Beef
Sugar 4.8g 0g Beef
Fiber 7.6g 0g Chickpeas
Calcium 49mg 13mg Chickpeas
Iron 2.89mg 3.04mg Beef
Magnesium 48mg 14mg Chickpeas
Phosphorus 168mg 259mg Beef
Potassium 291mg 352mg Beef
Sodium 7mg 54mg Chickpeas
Zinc 1.53mg 3.7mg Beef
Copper 0.352mg 0.097mg Chickpeas
Manganese 1.03mg 0.009mg Chickpeas
Selenium 3.7µg 25.4µg Beef
Vitamin A 27IU 6IU Chickpeas
Vitamin A RAE 1µg 2µg Beef
Vitamin E 0.35mg 0.25mg Chickpeas
Vitamin D 0IU 3IU Beef
Vitamin D 0µg 0.1µg Beef
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.074mg Chickpeas
Vitamin B2 0.063mg 0.4mg Beef
Vitamin B3 0.526mg 5.76mg Beef
Vitamin B5 0.286mg 0.481mg Beef
Vitamin B6 0.139mg 0.669mg Beef
Folate 172µg 7µg Chickpeas
Vitamin B12 0µg 4.21µg Beef
Vitamin K 4µg 1.6µg Chickpeas
Tryptophan 0.085mg 0.359mg Beef
Threonine 0.329mg 1.534mg Beef
Isoleucine 0.38mg 1.52mg Beef
Leucine 0.631mg 2.833mg Beef
Lysine 0.593mg 3.178mg Beef
Methionine 0.116mg 0.871mg Beef
Phenylalanine 0.475mg 1.299mg Beef
Valine 0.372mg 1.603mg Beef
Histidine 0.244mg 1.244mg Beef
Cholesterol 0mg 85mg Chickpeas
Trans Fat 0g 0.375g Chickpeas
Saturated Fat 0.269g 2.595g Chickpeas
Omega-3 - DHA 0g 0.002g Beef
Omega-3 - EPA 0g 0.002g Beef
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 0.583g 2.734g Beef
Polyunsaturated fat 1.156g 0.532g Chickpeas
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas Beef
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
79%
Beef
Minerals Daily Need Coverage Score
57%
Chickpeas
55%
Beef

Comparison summary

Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Chickpeas
Chickpeas is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 2.326g)
Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 36)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1)
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.
Which food is richer in vitamins?
?
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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.