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  6. Refried beans vs. Chickpeas

Refried beans vs. Chickpeas — In-Depth Nutrition Comparison

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Significant differences between Refried beans and Chickpeas

  • Refried beans have more Vitamin C, however, Chickpeas is richer in Folate, Manganese, Copper, Iron, Fiber, Phosphorus, and Zinc.
  • Chickpeas covers your daily Folate needs 40% more than Refried beans.
  • Chickpeas has 53 times less Sodium than Refried beans. Refried beans have 370mg of Sodium, while Chickpeas has 7mg.

Specific food types used in this comparison are Refried beans, canned, traditional style (includes USDA commodity) and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Infographic

Refried beans vs Chickpeas 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.
Refried beans
Refried beans
2
:
8
Chickpeas
Chickpeas
Contains more Selenium +56.8%
Contains more Calcium +69%
Contains more Iron +100.7%
Contains more Magnesium +37.1%
Contains more Phosphorus +82.6%
Contains less Sodium -98.1%
Contains more Zinc +163.8%
Contains more Copper +172.9%
Contains more Manganese +256.4%
Equal in Potassium - 291
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Selenium +56.8%
Contains more Calcium +69%
Contains more Iron +100.7%
Contains more Magnesium +37.1%
Contains more Phosphorus +82.6%
Contains less Sodium -98.1%
Contains more Zinc +163.8%
Contains more Copper +172.9%
Contains more Manganese +256.4%
Equal in Potassium - 291

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.
Refried beans
Refried beans
2
:
8
Chickpeas
Chickpeas
Contains more Vitamin C +361.5%
Contains more Vitamin B2 +25.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +52.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +51.3%
Contains more Vitamin B6 +35%
Contains more Folate +1463.6%
Contains more Vitamin K +90.5%
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%
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%
Contains more Vitamin C +361.5%
Contains more Vitamin B2 +25.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.9%
Contains more Vitamin B1 +52.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +51.3%
Contains more Vitamin B6 +35%
Contains more Folate +1463.6%
Contains more Vitamin K +90.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Refried beans
Refried beans
2
:
3
Chickpeas
Chickpeas
Contains more Water +29.1%
Contains more Other +85.9%
Contains more Protein +77.9%
Contains more Fats +28.9%
Contains more Carbs +102.4%
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
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
Contains more Water +29.1%
Contains more Other +85.9%
Contains more Protein +77.9%
Contains more Fats +28.9%
Contains more Carbs +102.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Refried beans
Refried beans
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -57.4%
Contains more Polyunsaturated fat +112.9%
Equal in Monounsaturated Fat - 0.583
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -57.4%
Contains more Polyunsaturated fat +112.9%
Equal in Monounsaturated Fat - 0.583

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Chickpeas
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 Refried beans Chickpeas Opinion
Net carbs 9.85g 19.82g Chickpeas
Protein 4.98g 8.86g Chickpeas
Fats 2.01g 2.59g Chickpeas
Carbs 13.55g 27.42g Chickpeas
Calories 90kcal 164kcal Chickpeas
Starch 7.43g Refried beans
Sugar 0.54g 4.8g Refried beans
Fiber 3.7g 7.6g Chickpeas
Calcium 29mg 49mg Chickpeas
Iron 1.44mg 2.89mg Chickpeas
Magnesium 35mg 48mg Chickpeas
Phosphorus 92mg 168mg Chickpeas
Potassium 319mg 291mg Refried beans
Sodium 370mg 7mg Chickpeas
Zinc 0.58mg 1.53mg Chickpeas
Copper 0.129mg 0.352mg Chickpeas
Manganese 0.289mg 1.03mg Chickpeas
Selenium 5.8µg 3.7µg Refried beans
Vitamin A 0IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.09mg 0.35mg Chickpeas
Vitamin C 6mg 1.3mg Refried beans
Vitamin B1 0.076mg 0.116mg Chickpeas
Vitamin B2 0.079mg 0.063mg Refried beans
Vitamin B3 0.367mg 0.526mg Chickpeas
Vitamin B5 0.189mg 0.286mg Chickpeas
Vitamin B6 0.103mg 0.139mg Chickpeas
Folate 11µg 172µg Chickpeas
Vitamin K 2.1µg 4µg Chickpeas
Tryptophan 0.065mg 0.085mg Chickpeas
Threonine 0.231mg 0.329mg Chickpeas
Isoleucine 0.242mg 0.38mg Chickpeas
Leucine 0.438mg 0.631mg Chickpeas
Lysine 0.377mg 0.593mg Chickpeas
Methionine 0.083mg 0.116mg Chickpeas
Phenylalanine 0.297mg 0.475mg Chickpeas
Valine 0.287mg 0.372mg Chickpeas
Histidine 153mg 0.244mg Refried beans
Trans Fat 0.016g 0g Chickpeas
Saturated Fat 0.631g 0.269g Chickpeas
Monounsaturated Fat 0.601g 0.583g Refried beans
Polyunsaturated fat 0.543g 1.156g Chickpeas
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
Refried beans Chickpeas
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
10%
Refried beans
21%
Chickpeas
Minerals Daily Need Coverage Score
33%
Refried beans
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 4.26g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $1)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 0.362g)
Which food is lower in glycemic index?
Chickpeas
Chickpeas is lower in glycemic index (difference - 2)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.