Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Chickpeas

Beans vs. Chickpeas — In-Depth Nutrition Comparison

Compare

What are the main differences between beans and chickpeas?

  • Chickpeas have more folate, iron, copper, protein, phosphorus, and fiber than beans.
  • Chickpeas' daily need coverage for folate is 37% higher.

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

Beans vs Chickpeas infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
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%
Contains more ManganeseManganese +∞%
~equal in Calcium ~49mg
~equal in Potassium ~291mg
~equal in Zinc ~1.53mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 7% 29% 15% 9.9% 17% 32% 0% 10% 129%
Contains more Vitamin CVitamin C +138.5%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +29.3%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +616.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.063mg
~equal in Vitamin B6 ~0.139mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Chickpeas DV% diff.
Manganese 1.03mg 45%
Folate 24µg 172µg 37%
Iron 0.29mg 2.89mg 33%
Copper 0.206mg 0.352mg 16%
Phosphorus 104mg 168mg 9%
Protein 4.8g 8.86g 8%
Fiber 5.5g 7.6g 8%
Polyunsaturated fat 0.172g 1.156g 7%
Vitamin B5 0.286mg 6%
Magnesium 32mg 48mg 4%
Calories 105kcal 164kcal 3%
Fats 0.4g 2.59g 3%
Vitamin B1 0.15mg 0.116mg 3%
Vitamin K 0.8µg 4µg 3%
Vitamin C 3.1mg 1.3mg 2%
Carbs 20.49g 27.42g 2%
Choline 30.8mg 42.8mg 2%
Zinc 1.4mg 1.53mg 1%
Vitamin E 0.15mg 0.35mg 1%
Selenium 4.5µg 3.7µg 1%
Vitamin B3 0.43mg 0.526mg 1%
Vitamin B6 0.13mg 0.139mg 1%
Saturated fat 0.103g 0.269g 1%
Monounsaturated fat 0.035g 0.583g 1%
Protein per 100 calories 4.6g 5.4g N/A
Calories per 10 g protein 219kcal 185kcal N/A
Weight per 100 calories 95g 61g N/A
Unsaturated / Saturated Fat ratio 2 6.5 N/A
Net carbs 14.99g 19.82g N/A
Calcium 50mg 49mg 0%
Potassium 296mg 291mg 0%
Sugar 7.78g 4.8g N/A
Sodium 1mg 7mg 0%
Vitamin A 5µg 1µg 0%
Vitamin B2 0.06mg 0.063mg 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
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 ProteinProtein +84.6%
Contains more FatsFats +547.5%
Contains more CarbsCarbs +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
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%

People also compare

Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw
Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw

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. Beans - 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.