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Bean vs. Chickpeas — In-Depth Nutrition Comparison

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What are the main differences between Bean and Chickpeas?

  • Chickpeas has more Folate, Iron, Copper, Phosphorus, Fiber, and Polyunsaturated fat than Bean.
  • Chickpeas's daily need coverage for Folate is 37% higher.
  • Chickpeas has 2 times less Sugar than Bean. Bean has 7.78g of Sugar, while Chickpeas has 4.8g.

We used Beans, baked, canned, no salt added and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Bean 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.
Bean
Bean
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +21.6%
Contains more MagnesiumMagnesium +50%
Contains more IronIron +896.6%
Contains more CopperCopper +70.9%
Contains more PhosphorusPhosphorus +61.5%
~equal in Calcium ~49mg
~equal in Potassium ~291mg
~equal in Zinc ~1.53mg

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.
Bean
Bean
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.6% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +138.5%
Contains more Vitamin AVitamin A +292.6%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +616.7%
Contains more CholineCholine +39%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +20.6%
Contains more OtherOther +85.9%
Contains more ProteinProtein +84.6%
Contains more FatsFats +547.5%
Contains more CarbsCarbs +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
13% 29% 58%
Saturated Fat: Sat. Fat 0.269 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated Fat -61.7%
Contains more Mono. FatMonounsaturated Fat +1565.7%
Contains more Poly. FatPolyunsaturated fat +572.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Chickpeas Opinion
Calories 105kcal 164kcal Chickpeas
Protein 4.8g 8.86g Chickpeas
Fats 0.4g 2.59g Chickpeas
Vitamin C 3.1mg 1.3mg Bean
Net carbs 14.99g 19.82g Chickpeas
Carbs 20.49g 27.42g Chickpeas
Magnesium 32mg 48mg Chickpeas
Calcium 50mg 49mg Bean
Potassium 296mg 291mg Bean
Iron 0.29mg 2.89mg Chickpeas
Sugar 7.78g 4.8g Chickpeas
Fiber 5.5g 7.6g Chickpeas
Copper 0.206mg 0.352mg Chickpeas
Zinc 1.4mg 1.53mg Chickpeas
Phosphorus 104mg 168mg Chickpeas
Sodium 1mg 7mg Bean
Vitamin A 106IU 27IU Bean
Vitamin A 5µg 1µg Bean
Vitamin E 0.15mg 0.35mg Chickpeas
Manganese 1.03mg Chickpeas
Selenium 4.5µg 3.7µg Bean
Vitamin B1 0.15mg 0.116mg Bean
Vitamin B2 0.06mg 0.063mg Chickpeas
Vitamin B3 0.43mg 0.526mg Chickpeas
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.13mg 0.139mg Chickpeas
Vitamin K 0.8µg 4µg Chickpeas
Folate 24µg 172µg Chickpeas
Choline 30.8mg 42.8mg Chickpeas
Saturated Fat 0.103g 0.269g Bean
Monounsaturated Fat 0.035g 0.583g Chickpeas
Polyunsaturated fat 0.172g 1.156g Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Chickpeas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
21%
Chickpeas
Minerals Daily Need Coverage Score
25%
Bean
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 2.98g)
Which food is cheaper?
Chickpeas
Chickpeas is cheaper (difference - $0.5)
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 Sodium?
Bean
Bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.166g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 3)
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.