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Soybean vs. Chickpeas — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 29, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Soybean
vs
Chickpeas

Summary

Soybeans are richer in minerals and vitamins than chickpeas. It contains four times more Vitamin B2 and Vitamin K, also three times more calcium than a chickpea. On the other hand, chickpea contains more Vitamin A, Vitamin B5, fiber, and carbs than soybean

Introduction

Soybean and chickpea are two of the most used and healthiest legumes. But which one to choose if the question concerns nutrition and health impact? In this article, we will compare soybean and chickpea nutritional aspects

Soybean has an undesirable taste. Usually, it is bitter, astringent, and rough. Chickpea has a nutty flavor and creamy taste.

Varieties

The soybean is an erect branching plant that belongs to the Glycine family. Soybean originates in Northern China. The plant can reach more than 2 meters in height, and seeds can be yellow, green, brown, and black. There are different soybean types, of which the most common types are Agate Soybean, Aoyu Soybean, and Butterbean Soybean. Chickpea belongs to the Fabaceae family and is considered one of the earliest cultivated legumes in the Middle East. The most common types are Desi Chickpea and Amethyst Chickpea.

Uses

Soybean is used mainly in making soy oil and for the animal feed industry. In culinary, soybean makes a sauce, soy milk, tofu, soy flour, etc. Chickpeas are the most used ingredient in soups and salads in southern Europe and Latin America. The most known dishes are falafel, rancho, cecina, etc.

Nutrition

Soybean and chickpea are filled with essential nutrients. At the bottom of this page, you can find a nutrition infographic, which will help you understand the differences in the nutrition of these legumes.

Protein

Soybeans are richer in protein. They have 18.21g of protein per 100g, while chickpea has only 8.86g of protein per 100g.

Fats

Soybeans win this round again. They contain 8.97g of fats per 100g, whereas chickpeas have 3g of fat fats

Soybeans are high in both mono- and polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +239.8%
Contains more Polyunsaturated fat +338.1%
Contains less Saturated Fat -79.3%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains more Monounsaturated Fat +239.8%
Contains more Polyunsaturated fat +338.1%
Contains less Saturated Fat -79.3%

Carbs and Fiber

Chickpeas have more fiber and carbs than soybeans.

The amount of carbs in chickpeas is 3 times more than that of soybeans.

Chickpeas have 27.42g of carbs, while soybeans contain only 8.36g of it.

Minerals

Soybean is richer in minerals than chickpeas. It has more magnesium, iron, calcium, magnesium, and potassium than a chickpea. Moreover, soybean has a lower sodium level than chickpea.

On the other hand, chickpea is higher zinc and manganese.

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.
Contains more Calcium +108.2%
Contains more Iron +77.9%
Contains more Magnesium +79.2%
Contains more Phosphorus +45.8%
Contains more Potassium +77%
Contains less Sodium -85.7%
Contains more Copper +15.6%
Contains more Selenium +97.3%
Contains more Zinc +33%
Contains more Manganese +25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Calcium +108.2%
Contains more Iron +77.9%
Contains more Magnesium +79.2%
Contains more Phosphorus +45.8%
Contains more Potassium +77%
Contains less Sodium -85.7%
Contains more Copper +15.6%
Contains more Selenium +97.3%
Contains more Zinc +33%
Contains more Manganese +25%

Vitamins

Chickpeas are excellent sources of Vitamin A and Folate

On the other hand, soybeans have more Vitamin K than chickpeas.

Both contain equal levels of Vitamin E.

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.
:
Contains more Vitamin C +30.8%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +352.4%
Contains more Vitamin B6 +68.3%
Contains more Vitamin K +380%
Contains more Vitamin A +200%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +218.5%
Equal in Vitamin E - 0.35
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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 +30.8%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B2 +352.4%
Contains more Vitamin B6 +68.3%
Contains more Vitamin K +380%
Contains more Vitamin A +200%
Contains more Vitamin B3 +31.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +218.5%
Equal in Vitamin E - 0.35

Calories

Overall, soybeans have more calories than chickpeas. It has 172 calories per 100 g, while chickpea has 164 calories per 100 g.

Glycemic Index

Soybean is lower in the glycemic index than chickpea. 

Soybean has a GI equal to 14, whereas the GI of chickpeas is equal to 36. Both are considered low glycemic index food (1).

Acidity

On average, soybean has a pH equal to 2.6 (acidic), whereas chickpea has a pH equal to 3.6 (acidic), meaning both may have a higher risk for reflux symptoms.

Health Benefits

Cholesterol level

Based on the 38 studies, a soy intake of 47 grams per day was linked to a 9.3% decrease in total cholesterol and a 13% decrease in LDL cholesterol. Moreover, soybean is an excellent fiber source with cholesterol-lowering effects (2). On the other hand, chickpea contains soluble fiber, which may help to reduce triglyceride and LDL cholesterol levels and lower the risk of heart diseases (3).

Diabetes

Soybean has compounds that can be highly beneficial for people with diabetes. According to the study, soybean is rich in bioactive compounds known as isoflavones. These compounds are associated with lowering the risk of diabetes and heart disease. It may help improve blood sugar tolerance by improving insulin sensitivity (4).

On the other hand, Chickpeas contain reasonable amounts of protein and fiber, which may help prevent blood sugar levels from rising after eating, an essential factor in diabetes management (5).

Weight Loss

Overall, legumes are rich in fiber and protein, compounds that have lowering effects on appetite.

According to one study, people who consumed chickpeas daily were half less likely to be obese. Also, they had a lower body mass index (6).

Soybeans, in turn, contain isoflavones and soy fiber, which may reduce body weight and fat by lowering triglycerides and cholesterol. However, more human studies are needed (7).

Cancer

The high amounts of protein and antioxidants in soybean can work great against cancer and prevent the growth of cancer cells in the body. According to the study, soybean may help breast cancer patients to recuperate well. Also, this legume is an excellent source of dietary fiber, which may help lower the risk of colon cancer (8).

Eating chickpeas can promote the production of butyrate, which can potentially reduce inflammation in the colon cells and reduce the risk of colon cancer. Chickpeas, besides butyrate, have other compounds, such as lycopene and saponins, which can play an against-cancer role in the body (9).

Digestion Benefits

Both soybean and chickpea contain soluble fiber, which helps increase the number of healthy bacteria in your gut and slow down the growth of unhealthy bacteria.

Soluble fiber also can help reduce the risk of some digestive conditions, such as irritable bowel syndrome and colon cancer (10).

Research suggests 104 grams daily intake of chickpeas may improve bowel function and stool consistency (11).

Bone Health

Legumes contain calcium, magnesium, fiber, and other nutrients that benefit bone health management. Some research suggests that daily intakes of 40–110 mg of soy isoflavones can improve markers of bone health in menopausal women. Nevertheless, more research is needed (12).

Side Effect

Pregnancy

Soybeans may be possibly unsafe if used in large amounts when pregnant. Higher doses during pregnancy can harm the development of the baby. Besides, soy milk can be unsafe when used as an alternative to cow's milk in children who are allergic to cow's milk (13).

Allergy

Chickpeas can cause an IgE-mediated hypersensitivity reaction that ranges from rhinitis to anaphylaxis. The symptoms commonly include redness, rashes, hives, and inflammation.

Allergy to soybeans is a common food allergy. Symptoms commonly include hives or itching in and around the mouth (14).

High in FODMAPs

Chickpeas (not canned) are high in FODMAPs, types of carbs poorly absorbed by the small intestine, leading to increased intestinal water volume and gas production. 

In some people, chickpeas may cause gastrointestinal symptoms such as bloating, flatulence, cramps, and diarrhea (15) (16). 

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 29, 2023
Medically reviewed by Igor Bussel

Infographic

Soybean vs Chickpeas infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +105.5%
Contains more Fats +246.3%
Contains more Other +107.6%
Contains more Carbs +228%
Equal in Water - 60.21
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
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 Protein +105.5%
Contains more Fats +246.3%
Contains more Other +107.6%
Contains more Carbs +228%
Equal in Water - 60.21

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean Chickpeas Opinion
Net carbs 2.36g 19.82g Chickpeas
Protein 18.21g 8.86g Soybean
Fats 8.97g 2.59g Soybean
Carbs 8.36g 27.42g Chickpeas
Calories 172kcal 164kcal Soybean
Sugar 3g 4.8g Soybean
Fiber 6g 7.6g Chickpeas
Calcium 102mg 49mg Soybean
Iron 5.14mg 2.89mg Soybean
Magnesium 86mg 48mg Soybean
Phosphorus 245mg 168mg Soybean
Potassium 515mg 291mg Soybean
Sodium 1mg 7mg Soybean
Zinc 1.15mg 1.53mg Chickpeas
Copper 0.407mg 0.352mg Soybean
Manganese 0.824mg 1.03mg Chickpeas
Selenium 7.3µg 3.7µg Soybean
Vitamin A 9IU 27IU Chickpeas
Vitamin A RAE 0µg 1µg Chickpeas
Vitamin E 0.35mg 0.35mg
Vitamin C 1.7mg 1.3mg Soybean
Vitamin B1 0.155mg 0.116mg Soybean
Vitamin B2 0.285mg 0.063mg Soybean
Vitamin B3 0.399mg 0.526mg Chickpeas
Vitamin B5 0.179mg 0.286mg Chickpeas
Vitamin B6 0.234mg 0.139mg Soybean
Folate 54µg 172µg Chickpeas
Vitamin K 19.2µg 4µg Soybean
Tryptophan 0.242mg 0.085mg Soybean
Threonine 0.723mg 0.329mg Soybean
Isoleucine 0.807mg 0.38mg Soybean
Leucine 1.355mg 0.631mg Soybean
Lysine 1.108mg 0.593mg Soybean
Methionine 0.224mg 0.116mg Soybean
Phenylalanine 0.869mg 0.475mg Soybean
Valine 0.831mg 0.372mg Soybean
Histidine 0.449mg 0.244mg Soybean
Saturated Fat 1.297g 0.269g Chickpeas
Monounsaturated Fat 1.981g 0.583g Soybean
Polyunsaturated fat 5.064g 1.156g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
23%
Soybean
21%
Chickpeas
Minerals Daily Need Coverage Score
75%
Soybean
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in Saturated Fat?
Chickpeas
Chickpeas is lower in Saturated Fat (difference - 1.028g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.